For quality take 8 minutes for each of the three (24 minutes)
Then for time:
Results: Wanted to run but it was too cold (-16C air temp/-27C with the wind) so decided to stay indoors and row instead. L-Sit 90 seconds, Supermans 3 min, L-Hang 90 sec. Row 29:35.
Taken from two different Crossfit Invictus WODs.
Part A – Every 2 minutes for 20 minutes
Build over the course of the 10 sets to something heavy. A Snatch Lift-Off is the first portion of the snatch, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2-seconds at the knees each lift-off. After your lift-off, reset and perform a full snatch.
Part B – Then AMRAP in 5 minutes of
Part C – Rest 5 minutes then AMRAP in 5 minutes of
Results: For part A got up to 115lbs. Reps per round 3,3,3,3,3,3,2,2,1,1. For the two AMRAPS – part B 2 rounds plus 10 Snatches and part C 3 rounds plus 150m Row.
Take 15 to 20 minutes and work on Pistols. Record best set.
Then EMOM for 10 minutes:
Then for time:
Results: Best Pistol round was 6 alternating reps (3 per leg) unbroken with heel on 10lb plate and 5lb counter balance. For the HSPU, used 3cm deficit for first 6 rounds then 5cm for the last 4. Metcon in 14:50.
Do 2 sets of:
Then do the metcon part of Atomic Crossfit Burrittooooo – Every 6 minutes for 18 minutes… 3 sets:
Results: Used 18kg for the TGU. For the metcon each took: Set1 – 3:50, Set2 – 4:10, Set3 – 4:45 (kind of took it easy on the last set 🙂 )
Not for time do 6 sets of deadlifts increasing weight each set
Rest as needed between sets.
Then do “Christine” three rounds for time of:
Results: 80% is 240lbs/110kg so stopped there. Bodyweight is around 72kg. Did the metcon in 13:58.