For quality, every 90 seconds for 18 minutes ( 6 rounds total ) do each set (90 seconds per set):
Then do AMRAP in 20 minutes of:
Results: Rowing distance is a result of my rower only providing distances in 0.1 mile increments so 320m is 0.2 miles :-p. For the metcon did 5 rounds plus 320m row.
Yesterday’s and today’s workouts based on Crossfit Invictus workouts from earlier this week.
Part A – AMRAP in 4 minutes of
8 x Deadlifts @ 155lbs/70kg
8 x Strict Pull-Ups
Part B – Rest 4 minutes, and then AMRAP in 4 minutes of
8 x Burpee Box Jump-Overs
8 x Dips
Part C – Rest 4 minutes, and then AMRAP in 4 minutes of
8 x Ground to Overhead @ 95 lbs/43kg
8 x Strict Toes to Bar
Results: Part A – 3 rounds, Part B – 3 rounds plus 8 reps, Part C – 2 rounds plus 15 reps (did snatches for this one. If you do clean and press you may want to use heavier weight).
For quality do 3 rounds of the following:
AMRAP in 10 minutes of:
Then not for time do:
30 x Barbell Situps
Results: For the metcon did 4 rounds plus 20 KBS.
Every 3 minutes for 12 minutes do the following increasing weight per round.
Then not for time spend do 3 rounds of the following increase weight per round to work up to the working weight for the next round.
Then for time do 15-12-9 of
Results: For the split squats warmed up with empty bar then 65lb, then used 95lb, 105, 110, 115 for the working sets. For the metcon finished in 9:47.
AMRAP in 12 minutes of
2 rounds of
Then, 2 rounds of
Results: Scaled the dumbbells from 22.5kg to 16kg and and the bar muscle ups to pullups. Finished exactly 4 rounds (one pass through the whole thing) for a total of 136 reps.