Four sets of:
AMRAP in 20 minutes of
Results: Back Squats 95-135-165-185lbs all at 6 reps. Metcon 2 rounds plus 500m row, 24 Thrusters.
5 rounds of
Then for time do “Jackie” with some slight changes (mostly because I didn’t remember it right :-P)
Results: Bench Press 115-135-170-185-195lbs (only 4 repos at 195lbs). Metcon 9:14
Spend 15 – 20 minutes working on handstands (Handstand Hold, Wall Walks, Plate Walks, Frog Stand, etc.)
Inspired by CF Invictus workout from Nov 22.
For time
Results: 18:30
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
Then 6 rounds for time of
Results: Bench press 115/135/155/185/195lbs. For the metcon a very hard 12:11.