5 rounds of
Then 3 rounds for time (taken from CF Invictus)
Results: For the push press 95-115-125-135-145lbs (only got two at 145lbs). For the metcon 9:29.
Take 20 minutes and work to a heavy
3 x Front Squat
Then take 20 minutes and work to a heavy
3 x Strict Press
Then not for time do two rounds of
10 x Thrusters @ 80% of Strict Press Weight
Rest as needed between rounds, try and go for unbroken sets.
Results: No metcon today, just heavy weights. For the Front Squat 195lbs, Strict Press 140lbs, Thrusters @ 105lbs.
Not for time do 5 rounds of (CF Invictus Strength workout)
Then AMRAP in 7 minutes of
Results: For the S2OH was able to get up to 145lbs, the last two rounds were all push press. For the metcon 3 rounds plus 35 reps.Turned out shorter than I planned because I did the metcon wrong. I originally planned to do 7 rounds for time, instead I did what is shown above. Was still a good workout.
Not for time do 6 rounds of Strict Press with the following rep scheme increasing weight per round. Between each set do 50 Double Unders then rest 2 minutes before starting the next set.
For time
Results: For the strict press 95/115/135/145/150/155 (new 1RM). For the metcon finished in 13:20. Started the reverse rows with feet on a bench but after 25 reps moved to the floor.
Spend 20 minutes working up to a heavy
Then AMRAP in 7 minutes of
Then AMRAP in 7 minutes of
Results: 135lbs/61kg for the strict press. For the metcons, 3 rounds plus 5 reps and 5 rounds plus 6 reps respectively.