EMOM for 5 minutes do
Take 10 minutes and practice
AMRAP in 15 minutes of
Results: 5 rounds plus 2 reps. Did first round of 10 plate walks unbroken. Most other rounds did broke into two sets of 5.
For total Kettlebell Swings do the following (inspired by another Invictus workout):
Then do 3 sets for time of:
Results: 40/30/20 kettlebell swings for the first part. 1:57/2:03/2:07 for the second part.
Every 3 minutes for 15 minutes do
Increase weight per round.
For time do two rounds of
Results: For the Back Squats got up to 205lbs/93kg. Finished the metcon in 10:48.
Every 2 minues for 10 minutes do
Then do 5 rounds for time of
Results: For the metcon 9:37
Yesterday’s and today’s workouts based on Crossfit Invictus workouts from earlier this week.
Part A – AMRAP in 4 minutes of
8 x Deadlifts @ 155lbs/70kg
8 x Strict Pull-Ups
Part B – Rest 4 minutes, and then AMRAP in 4 minutes of
8 x Burpee Box Jump-Overs
8 x Dips
Part C – Rest 4 minutes, and then AMRAP in 4 minutes of
8 x Ground to Overhead @ 95 lbs/43kg
8 x Strict Toes to Bar
Results: Part A – 3 rounds, Part B – 3 rounds plus 8 reps, Part C – 2 rounds plus 15 reps (did snatches for this one. If you do clean and press you may want to use heavier weight).