Not for time, complete 5 rounds of:
Then do an AMRAP in 8 minutes of:
Finally, not for time do 3 rounds of:
Results: AMRAP – 3 rounds plus 20 KB Swings and 6 Pullups
Part A: Warm up with 200 Double Unders for time.
Part B: Then another CFI inspired workout… For time do 15-10-5 of the following:
Part C: Then do four, 2 minute AMRAP sets of the following, resting 1 minute between sets:
Results: Double Unders – 3:06. Part B – 4:56. Part C – 2 rounds + 6 lunges/2 rounds + 6 Lunges/2 rounds + 1 Lunge/2 rounds + 8 Lunges… Totals – 101 RL and 80 Push Press.
Deadlifts.
Then for time, do this modified version of the Team Series 2014 Event 4 Workout:
Results: 130kg is a new 1RM for Deadlifts (only 6kg away from 2x body weight!!). Metcon in 6:04. The top teams were completing this in around 14-22 minutes which means around 4-5 minutes per person, so not too bad.
Took this one from Crossfit Invictus with some slight modifications because I would like to do some heavy deadlifts on Sunday so wanted to get some prep work in for grip strength and basic conditioning.
Part A: Every two minutes, for 6 minutes (3 sets):
Go heavy the final few should not be performed without struggle.
Part B.1: Complete as many rounds and reps as possible in 5 minutes of:
Rest 1 minute
Part B.2: Complete as many rounds and reps as possible in 5 minutes of:
Rest 1 minute
Part B.3: Complete as many rounds and reps as possible in 5 minutes of:
Results: B.1 – 8 rounds plus 20 DUs and 3 Squats. B.2 – 4 rounds plus 5 DLs. B.3 – 4 rounds plus 5 T2B and 5 KB Swings. Max HR during B: 171.
HR During Part B
EMOM for 10 minutes do alternating legs per minute (minute 1 left leg, minute 2 right leg and so on):
Then EMOM for 5 minutes do:
Complete as many rounds and reps as possible in 8 minutes of:
Results: For the AMRAP: 3 rounds plus 5 Cleans and 3 Pullups.