Front Squats for form
Then for time perform the following:
Result: Front Squats – 30kg-40kg-40kg-45kg-45kg. Metcon: 13.27.
Against a 24 minute running clock:
Then for form perform:
5-5-5-5-5 Toes to bar in pike position
Taken from CF Invictus…
A.
Three sets of:
Bench Press x 6-8 reps @ 70kg
Rest 15-20 seconds
Dynamic Push-Ups x 10-12 reps
Rest 2-3 minutes
B.
Against a 4-minute running clock, with 4-minutes rest between sets, complete four sets of the following for max reps of pull-ups:
Row 500 Meters
Wall Ball Shots x 20 reps
Pull-Ups x Max Reps
Results: For the Part B. I wasn’t exactly counting, but it came to around 7-10 reps per round so a total of around 30 pullups. First round started with strict, then switched to kipping.
Dumbbell Lunge
3 x 20 @ 18kg per hand
Rest 1 minutes
Complete as many rounds as possible in 5 minutes of:
Rest 1 minute
Complete as many rounds as possible in 5 minutes of:
Rest 1 minute
Complete as many rounds as possible in 5 minutes of:
Result: Double unders still suck. Set 1: 3 + 19 / Set 2: 3 / Set 3: 6
Note to self: Subbing Burpees for the Box Jumps in set 2 was dumb since a man maker is basically a burpee on steroids.
Rest 4 minutes between parts.