Not for time 5 sets of
AMRAP in 7 minutes
Then AMRAP in 7 minutes
Results: Push Press 5 x 95/5 x 115/5 x 130/3 x 135/3×145. For the metcons, part 1 – 5 rounds plus 12 reps / part 2 – 2 rounds plus 19 reps.
Against running 12 minute clock, for time, do the following ladders
Rest with whatever time is left in the 12 minutes, then start another 12 minute clock and do
Rest with whatever time is left in the 12 minutes, then start another 12 minute clock and do
Results: The last two rounds of 25 and 30 Burpees were really hard, I was running on empty by that point. For the first set finished in 9:20, second set 8:55, third set 11:21.
Another CF Invictus workout that fits well into the overall plan.
Not for time do 4 rounds of
Then AMRAP in 5 minutes of
Rest 5 minutes then AMRAP in 5 minutes of
Results: Deadlifts 135/185/205/225lbs, HSPU 15/12/10/10. For the two metcons, 4 rounds plus 11 reps then 4 rounds plus 3 reps.
Not for time do 5 rounds of (CF Invictus Strength workout)
Then AMRAP in 7 minutes of
Results: For the S2OH was able to get up to 145lbs, the last two rounds were all push press. For the metcon 3 rounds plus 35 reps.Turned out shorter than I planned because I did the metcon wrong. I originally planned to do 7 rounds for time, instead I did what is shown above. Was still a good workout.
Not for time do 5 rounds of
Three sets for max reps of:
Results: For the clean complex did 95,115,120,125,130lbs. For the metcon, did 60,50,50 for a total of 160 reps.