Take 15 – 20 minutes and work up to a heavy Clean and Jerk.
Part A – Complete as many rounds and reps as possible in 8 minutes of:
Rest 4 minutes, and then…
Part B – Complete as many rounds and reps as possible in 8 minutes of:
Results: For the C&J got up to 150lbs (68kg). Part A did 3 rounds plus 48 reps. Part B did 2 rounds and 25 reps.
Part A – Not for time do 5 sets of
Part B – Increase weight per set.
Then for time do 21-15-9 of
Part C – Then for time do
Results: For part A did 95/115/135/150/165lb. For part B finished in 6:54. For PartC finished in 7:43 with 6 breaks.
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).
Every 3 minutes for 12 minutes do the following increasing weight per round.
Then not for time spend do 3 rounds of the following increase weight per round to work up to the working weight for the next round.
Then for time do 15-12-9 of
Results: For the split squats warmed up with empty bar then 65lb, then used 95lb, 105, 110, 115 for the working sets. For the metcon finished in 9:47.
Not for time do 5 sets of:
Then do AMRAP in 7 minutes of:
Rest 3 minutes then do another AMRAP in 7 minutes of:
Results: For the first AMRAP did 4 rounds plus 6 reps. For the second did 5 rounds plus 2 reps.