Tag Archives: Run

Front Squats

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Front Squats

  • 5 x @ 50%
  • 5 x @ 60%
  • 3 x @ 70%
  • 2 x @ 80%
  • 2 x @ 90%

Then a shortened version of the CF Invictus WOD from August 6, 2019.  Every 4 minutes for 12 minutes

  • Run 800m
  • 8 x Shoulder to Overhead

Results:Front Squats @ 115-135-155-185-205lbs. Fro the Metcon, used 50kg/110lbs for all rounds. Finished with 1:10-1:30 rest for each round. Happy with my run times: 1:42/1:39/1:39/1:41.

Push Press then Run, HSPU, Burpees and Toes to Bar

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A mashup of a couple of the CF Invictus WODs from the past couple of days. 

6 Sets of

  • 3 x Tempo Push Press (pause 1 second in Front Rack, 2 seconds Overhead)
  • Rest 2 minutes

Then 3 rounds for time

  • 200m Run
  • 10 x Handstand Pushups
  • 15 x Burpees
  • 20 x Toes to Bar

Results:  Push Press 95-105-115-125-135-145lbs.  Metcon 15:36.  Runs 53-50-51sec.

L-Sit Progressions then Run, Pullups, T2B and Pushups

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Crossfit Invitcuts WOD from July 24, 2019.

Take 15 minutes and work on L-Sit Progressions.

Then E5M for 20 minutes (4 rounds).

  • Run 400m
  • 8 x Strict Pullups
  • 12 x Toes to Bar
  • 16 x Pushups

Results:  L-Sits are still a work in progress.  Metcon 3:48 (1:43 run), 3:53 (1:45 run), 4:08 (1:50 run), 4:48 (1:51 run)