Do 4 rounds of:
Then AMRAP in 8 minutes of
Results: For the AMRAP – 3 rounds plus 10 Snatches, 3 T2B.
Perform 3 sets of the following (format taken from CFI July 27 WOD – later will do that WOD as described since the split squat/HSPU combo also looks good):
Then for time perform the following:
Result: For the strength part did 15-10-10 T2B. For the METCON it took – 10:15 (8:15 in Sept 2014). I started with squat cleans and at the 7 rep round switched to just hanging cleans. Hanging cleans are the way to go to get the best out of the metcon (quicker cycles).
Every 2 minutes on the minute for 5 rounds do:
Then for time 10-9-8-7-6-5-4-3-2-1 of:
Results: Metcon: 17:14
Every 3 minutes for 5 rounds:
Then perform AMRAP in 20 minutes of the following with rep scheme per round as shown:
Results: The first part worked really well. 3 minutes seems like a long time but the last round of pushups was very hard. Go heavy with the dips and full range of motion since it is only 3 reps. This will also give everyone time to check their messages between sets ;-).
For the second part did 2 full rounds plus 60 DUs, 30 Snatches and 3 T2B. So total… 100-80-60 DUs, 50-40-30 Snatches and 25-20-3 T2B. Also really hard.
Not for time do three sets of:
Then do three sets for max reps of (taken for Crossfit Invictus 10.06.2015):
Results: 259 reps total. I counted each lunge and each row as one rep, so both arms/legs were two reps.