EMOM for 10 minutes do:
Then for time do:
Results: For the metcon finished in 11:35.
Not for time do Back Squats with the following rep scheme.
Then every 2 minutes for 2 rounds do
Then do “Annie”, 50-40-30-20-10 of
Results: Added my back squat weights above. For the round of 10 used 175lbs/80kg. Finished Annie in 8:56.
Not for time, resting as needed, do 6 rounds of the following, increase weight per round
Then, also not for time and resting as needed between rounds, do 3 rounds of:
Finally do AMRAP in 12 minutes of (taken from CF Invictus):
Results: For the first part started with an empty bar then did, 65, 75, 80, 95, 95lbs. For the second part did 95, 105 and 115lbs. For the AMRAP did 3 rounds plus 50 reps with snatches @ 80lbs/36kg for the G2OH.
Every 3 minutes for 15 minutes (5 rounds) do
Then for time do:
Results: For the Deadlifts did 165, 205, 225, 265, 275. The last set was more like 1.1.1.1.1 with 15-20 second pauses between lifts. For the metcon part completely messed it up and did 20, 18, 16, 14 toes to bar before figured out that I would not get to the end :-P. Finished my version in 13:00.
I have been relying on CrossFit Invictus for WODs lately. Here is another one which seemed to fit well into my routine.
Take 15-20 minutes to build to today’s 1-RM Power Clean.
Then for time:
Results: For the 1RM got up to 170lbs/77kg (5 x 65lbs, 5 x 95, 5 x 115, 3 x 135, 3 x 155, 1 x 165, 1 x 170). For the metcon, used 135lbs/61kg and finished in 12:53.