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.
Take 15-20 minutes build to a heavy complex (one complex is all 3 movements before putting bar down).
3 rounds for time of
Results: Really liked this one. For the Heavy Complex got up to 145lbs. For the Metcon used 95lbs – 9:56.
Every 90 seconds for 15 minutes (10 rounds)
Keep a lowish weight to be able to move the bar quickly down and up for all 3 reps.
Then 5 rounds for time of
Results: Continuing to follow CF Invictus, this is their WOD from today. Used 165lbs for the Bench Press. Metcon in 12:19.
Every 2 minutes for 12 minutes (6 rounds)
Then for max reps, every 2 minutes for 24 minutes (4 rounds of each), inspired by today’s CF Invictus WOD.
Results: Strict Press – 115/125/135/140/145/150lbs (failed at 150). 80% of 145lbs comes to 115lbs so used that weight for the metcon. Total reps per round – 10/10, 50/8, 15 – 10/10, 50/8, 15 – 10/9, 50/8, 10 – 10/9, 50/8, 10.
6 rounds of Front Squats, rest 2 minutes between rounds
Then AMRAP in 6 minutes of (CF Invictus WOD from Instagram)
Results: Front Squat 140-165-185-160-180-200lbs. Metcon 14 rounds.