Not for time, complete 5 rounds of:
Then do an AMRAP in 8 minutes of:
Finally, not for time do 3 rounds of:
Results: AMRAP – 3 rounds plus 20 KB Swings and 6 Pullups
For total reps complete 5 rounds of (total 20 minutes):
Results: 211 reps.
Took this one from Crossfit Invictus with some slight modifications because I would like to do some heavy deadlifts on Sunday so wanted to get some prep work in for grip strength and basic conditioning.
Part A: Every two minutes, for 6 minutes (3 sets):
Go heavy the final few should not be performed without struggle.
Part B.1: Complete as many rounds and reps as possible in 5 minutes of:
Rest 1 minute
Part B.2: Complete as many rounds and reps as possible in 5 minutes of:
Rest 1 minute
Part B.3: Complete as many rounds and reps as possible in 5 minutes of:
Results: B.1 – 8 rounds plus 20 DUs and 3 Squats. B.2 – 4 rounds plus 5 DLs. B.3 – 4 rounds plus 5 T2B and 5 KB Swings. Max HR during B: 171.
HR During Part B
First start with heavy Weighted Pullups, rest as needed between sets. Start from full dead hang (count one-onethousand, two-onethousand) before pulling.
AMRAP in 15 minutes of:
Results: For the AMRAP 2 rounds plus 20 KB Swings, 15 Man Makers.
First warm up with Annie – for time do 50-40-30-20-10 of:
Then do an AMRAP in 15 minutes of:
Results: Annie – 8:36. AMRAP – 5 rounds exactly Max HR 171 / Ave HR 161.