Every minute on the minute for 10 minutes do the following. Practice doing an efficient unbroken set.
Then not for time take 15-20 minutes to work up to a heavy:
Then for time do “Jackie”
Results: For the Push Press ended up at 125lbs/56kg. Jackie in 10:24. Rowed 1k in 4:18 which is over 30sec better than two weeks ago.
Every 2 minutes for 18 minutes do
Then do AMRAP in 10 minutes of
Results: I was only able to do the first part because I was interrupted. For the front squats, my max was 200lbs so used 150lbst.
Warm up with a 500m row.
Every 2 minutes for 10 minutes
Do AMRAP in 4 minutes of:
Rest 4 minutes then AMRAP in 4 minutes of:
Rest 4 minutes then AMRAP in 4 minutes of:
Results: Ended up doing this workout over two days because I was interrupted between the strict presses and the metcon. For the strict presses could only do 3 reps @ 135lbs for the last two rounds. For the metcon did 19 T2B, 20 Push Presses, 18 Pullups.
Note: I have a new rowing machine, not a Concept2, so the 500m times may not be comparable. The best 500m I could manage was 2:06.
Not for time do 3 rounds of:
Then for time do:
Rest 5 minutes, then for time do:
Results: Snatches – 2:35. Clean and Jerk (Push Press) – 4:29.
Work up to a heavy tripple on Strict Press. Add weight each round until you cannot do 3 unbroken.
For time (taken from Crossfit Invictus with slight modification):
Results: Best I could do on the strict press was 3 x 125lbs/ 56kg. For the Metcon did 5:26.