Followed the Crossfit Invictus WOD from July 30, 2019. Metcon was a complete fail.
Results: A. Deadlifts 185-210-230-245-265-285lbs. B. Needed to scale better or just give up, only managed two rounds neither within the 6 minutes. Scaled to 45lb DBs from the start, but switched to kipping pullups (not C2B) in the second round. Since I don’t have a Concecpt II scaled my rower to 15 cal in the first round (2:06), 10 cal in the second round (1:33). 7:15, 6:09. Ugh.
Every 3 minutes for 12 minutes
Then for time (taken from the Streetparking WOD from Instagram)
Keep the weight light enough to complete in under 15 minutes.
Results: Bench Press and Pullups were good, had to break the last round into 4+1+1 reps each. Metcon in 11:48.
Steet Parking WOD from March 25, 2018 on Instagram.
AMRAP in 15 minutes
Results: 8 rounds plus 20 reps.
Take from CF Invictus WOD from Jan 8, 2019
Every 2 minutes for 20 minutes
Then for time (10 minutes time cap)
Results: Cleans – 115-120-125-130-135-140-145-150-165-170lbs. Since 170 is my old 1RM looks like I am ready for more, even though the second rep was almost a squat clean I had to go so low to catch the bar. Metcon 8:38, the 1k row took 4:14.
Take 20 minutes and work up to a heavy
3 rounds for time
Results: Front Squats 195lbs/88kg. Metcon 11:27
