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
Taken from the CF Invictus workout from November 3.
Warm up with
Then four sets of
Then AMRAP in 10 minutes of
Results: For the metcon, 4 rounds plus 27 reps.
Against running 12 minute clock, for time, do the following ladders
Rest with whatever time is left in the 12 minutes, then start another 12 minute clock and do
Rest with whatever time is left in the 12 minutes, then start another 12 minute clock and do
Results: The last two rounds of 25 and 30 Burpees were really hard, I was running on empty by that point. For the first set finished in 9:20, second set 8:55, third set 11:21.
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.
First do 3 rounds of
Rest as needed between rounds. Then do 3 rounds of
Then for time do increasing/decreasing ladders of
Results: For the TGU used 16/18/18kg. For front squats did 115/145/165lbs. Metcon in 9:28.