Cash in with Max effort Pushups (goal is to do 40 unbroken).
Inspired by Crossfit New England’s WOD from April 2, 2019.
AMRAP in 4 minutes
- 15 Cal Row ( 21 on a ConceptII )
- 15 x Power Clean @ 110lbs
- 15 x Box Jump Overs
Rest 4 minutes then AMRAP in 4 minutes
- 15 Cal Row
- 15 x Power Clean @ 95lbs
- 15 x Box Jump Overs
Rest 4 minutes then AMRAP in 4 minutes
- 15 Cal Row
- 15 x Power Clean @ 75lbs
- 15 x Box Jump Overs
Then 3 rounds
- 5 x Weighted Dips @ 30lbs
Results: Cashed in with 50 unbroken pushups. For the Metcon, it was partly a fail since I couldn’t finish one round as shown above. Succeeded in getting a high intensity workout though so that was good. Results: 33-34-42 reps.
15 Cal row on my machine takes 2:00 to 2:15 so didn’t leave a lot of time for the rest. Next time either go with lower weights for the Power Cleans, e.g. 95-75-65lbs, or change the rep scheme to 9R-15RC-21BJO.