3 rounds of
Start with an lightly loaded bar and work up to a moderate weight to start on the next part.
Then, based on the WOD Crossfit New England WOD from December 3.
5 rounds of, rest 2 minutes between rounds
Then for time 21-15-9 of
Results: Strict Press 65-95-105. Press/Jerk complex 115-125-135-145-150lbs. Did full jerk on the last round. Metcon: 6:35.
Using an empty bar, 3 rounds of
Rest as needed between rounds
Take 20 minutes and work up to a heavy
Then 3 rounds for time
Results: C&J – 175lbs. Metcon 13:31. Handstand Pushups were really weak, could only manage sets of 3 unbroken. Also, would have been about 60 seconds faster but was attacked by a giant playful Berner Sennenhund who thought running with me would be more fun than going for a walk with his person.
This is the very close to the official scaled version of this WOD.
For time ( 20 minute time cap )
Results: Total 169 reps (ended at 9 x C&J @ 135lbs). Did all power cleans and push press. Tried one Squat Clean but with all the box jumps and step ups, my legs were not much help anymore. Didn’t need a full split jerk at 135lbs. The only difference with the published version of this WOD is that I used a 30lb sandbag for the Step Ups, the actual WOD uses a 20lb medicine ball.
Based on the Crossfit Invictus WOD from July 23, 2019.
E2M for 6 minutes
E2M for 6 minutes
E2M for 8 minutes
Then E5M for 15 minutes
Results: Strict Press 115-125, Push Press 125-135-140, Split Jerk 145-150-155-160lbs. Metcon 3:20 (1:52 row), 3:40 (2:02 row), 3:58 (2:06 row).
Bench Press
Rest 2 minutes between rounds. In set 6 rest as needed between reps.
Streetparking WOD from June 6, 2018…
EMOM for 20 minutes
Results: For the bench press 135-155-170-185-200-205-215-220-165lbs. 220lb is a new 1RM for Bench Press. For the metcon chose my weight poorly (95lbs/43kg), so recommend going a bit lighter. Stopped in the 15th minute because I could only get through the burpees.