CF Invictus WOD from 26 April.
Every 3 minutes for 18 minutes
Then AMRAP in 10 minutes of
Every time the bar rests on the ground do 5 x Burpees.
Results: For the front squats 115-135-165-185-195-205lbs. For the metcon 30 rounds.
5 rounds, rest 2-3 minutes between rounds
5 rounds, rest 2-3 minutes between rounds
For time 21-15-9 of
Results: Front Squat 95-115-135-155-185. Strict Press – 95-115-125-140-145. Metcon 5:17. Another good workout!
Take 15-20 minutes and work up to a heavy
Took the next part from CF New England WOD from April 3, 2018.
AMRAP in 4 minutes of
Rest 4 minutes then AMRAP in 4 minutes of
Rest 4 minutes then AMRAP in 4 minutes of
Results: For the Back Squats got up to 205lbs/93kg. For the rowing part I picked a target which I can do in around 1 minute even though the real WOD used 21, 15 and 9 calories for each (not sure how you fit that into 4 minutes unless the goal is not to complete the first round). Using my version I ended up with, 1 round plus 3 calories, 1 round plus 3.5 calories, 1 round plus 6 calories.
5 rounds of
Then AMRAP in 12 minutes of
Results: Front Squats… 65-95-115-135-145lbs. AMRAP… 4 rounds plus 18 reps.
Taken from Crossfit New England’s workout from Feb 24, 2018.
5 rounds of
Then for time
Results: Front squats 110-115-130-150-165. From my driveway to the end of the road is 300m so only ran that far… finished in 17:07. Nice workout.