Not for time work on the Core (taken from UTE Crossfit’s WOD from today):
- 10 x TGU (5 x each side)
- 20 x Knee tucks
- 30 x Hollow Rocks
- 40 x Alternate leg V-up
- 50 x Russian Twist w/weight (total)
Against a two-minute running clock for 5 sets, complete as many reps as possible of (taken from CFI WOD from November 19):
- 3 x Hang Cleans @ 43kg
- 6 x Shoulder to Overhead
- 9 x Front Squats
- Burpees x Max Reps
Rest 2 minutes between sets.
Results: Great mashup of workouts. For Core work, used 24kg KB for TGU, 8kg KB for Russian Twists. For the metcon part did a total of 163 reps (0r 173, I lost count in the first round :-P). Breakdown by round was 33(or 43), 36, 33, 30, 31.
Wow, what a killer workout..
started TGU with 23.5kg dumbbellbut had to switch to 21kg after 3 reps each side. I then realized that the movement wasn’t correct.. ;-). Metcon was really hard, did total of 140 reps (33/31/29/26/21)