Inspired by CF New England
Take 15 minutes and work up to a heavy
Then AMRAP in 14 minutes
Results: For the Push Press worked up to 115lbs (65-80-95-110-115). For the metcon completed the round of 16 plus 22 reps.
5 rounds of
Then for time
Results: Back Squats 95-115-135-150-165lbs. Metcon in 8:59.
Every 3 minutes for 15 minutes (5 sets)
Then at the end of 15 minutes do max effort Bench Press @ 80% of max.
Then 3 rounds for time
Results: Bench 135-165-185-195-200lbs. 80% 160lbs. Metcon in 8:22.
CF New England WOD from September 5.
AMRAP 20 minutes
Results: 1 round plus 38 reps. The second round of Lunges was very hard… good workout though. Rowed 30 Calories in 4:45 on my rower.
| Day | Movement Class | Exercises | Priority |
| Monday | – | – | – |
| Tuesday | W | Overhead Squats Snatches | EMOM |
| Wednesday | W | Strict Press | Task |
| Thursday | W | Front Squats | EMOM |
| Friday | – | – | – |
| Saturday | – | – | – |
| Sunday | G | Pullups Ring Dips Muscleup Transitions | EMOM |
| Day | Movement Class | Exercises | Priority |
| Monday | M | Kayak | Task |
| Tuesday | MG | Dumbbell Snatch Run Ring Dips | Task |
| Wednesday | MGW | Push Press Pullups Burpees | Time |
| Thursday | MG | Kettlebell Swings Pushups Sandbag Thrusters Row Weighted Situps | Time |
| Friday | M | Run | Task |
| Saturday | – | – | – |
| Sunday | MW | Hang Squat Cleans Double Unders | Time |