Every 3 minutes for 15 minutes
Then against a 10 minute running clock do
Immediately followed by AMRAP of
Results: For the Rows 95/105/110/115/125lbs. For the metcon 8 rounds plus 3 reps.
Another CF Invictus workout that fits well into the overall plan.
Not for time do 4 rounds of
Then AMRAP in 5 minutes of
Rest 5 minutes then AMRAP in 5 minutes of
Results: Deadlifts 135/185/205/225lbs, HSPU 15/12/10/10. For the two metcons, 4 rounds plus 11 reps then 4 rounds plus 3 reps.
Do 5 rounds of
Then AMRAP in 12 minutes of
Results: Nice workout. For the AMRAP double unders were working so ended up with 1 round plus 112 reps.
Take 15- 20 minutes and work up to a heavy
AMRAP in 20 minutes of
Results: Got up to 275lbs (125kg) with the deadlifts. For the metcon finished with 203 reps (23 calories rowed). Pace yourself. I finished the first part with 5:30 remaining which ended up being a lot of rowing :-p.
Atomic Crossfit’s Meet at the Bar WOD.
First warm up with 3 rounds of
Then spend 15-20 minutes working up to heavy Front Squats with the following rep scheme, rest as needed between sets.
Then AMRAP in 5 minutes of
Rest 3 minutes then AMRAP in 5 minutes of
Results: For the front squats got up to 200lbs (115/145/165/185/195/200). For the metcon – 7 rounds plus 4 reps then 4 rounds plus 14 reps.