Every 3 minutes for 18 minutes do
Then do 4 rounds for time of
Results: For the Rows used, 75/95/105/115/125/135lbs. For the metcon 12:22.
Every 2 minutes for 6 minutes (three sets) do
Then every 2 minutes for 6 minutes do
Then every 2 minutes for 6 minutes do
Between each round take 8-10 minutes to setup for the next set and to warm up for the lift (Bench Press, Back Squat, Deadlift). Warmed up for each of the lifts with 5 rounds of 5 reps of increasing weight to get up to the working weight.
Results: Did all 8 reps for each set, except in the first round, so could have gone up with the weight for the Back Squats and Deadlifts. Nice workout after the killer workout from last weekend :-).
5 rounds of
Rest 2-3 minutes between each set. After last set, rest 2 minutes then do
Then for time do Atomic Crossfit’s Swordfish workout… 9-15-21 of
Results: For the Presses did 95/110/115/125/130lbs then 10 Push Presses at 105lbs. For the metcon: 8:40.
Following the programming from CF Invictus this week with some slight modifications.
Five sets of:
Then do 3 rounds for time of:
Then do one 15 sec work/45 sec rest L-Sit tabata.
Results: For the Bench Press did 155/170/185/195/200lbs. Got interrupted for the metcon so only ended up doing 2 rounds in 8:48. For the L-Sit finished the last 3 tabata sets with bent knees , I thought that was better than drooping legs.
Not for time do five rounds of
For time do
Results: Back Squats, finished with 5 x 185lbs. For the metcon, compare to July 27, 2014 workout when the result was 20:30… This time 17:30. Differences were that I substituted Thrusters for Wall Balls and Dips for Ring Dips.