A modified CF New England WOD to compliment the workout from last Thrusday.
6 rounds of
Then AMRAP in 15 minutes of
Results: Power Cleans 115-125-135-140-145lbs. AMRAP 5 rounds plus 38 reps.
Doing the Bear Complex again. Last time was in June of 2018 and got up to 115lbs.
Complete 5 rounds of the following. Record max weight in the round where you are able to do a complete set unbroken (in other words, do not put the bar down, touch and go on the power clean until all 7 sets are done).
7 sets of the following series of movements:
Then 3 sets of
Then 3 sets of
Results: Got the 115lbs again, but just barely, so decided to stick at 115lbs for the rest of the rounds, breaking as needed. 65-95-115(Rx)-115 (4+3 reps)-115lbs(3+2+2 reps). Front Squats 135-155-165lbs.
This CF New England WOD fits well into the current cycle.
Take 15-20 minutes and work up to a heavy
Then AMRAP in 15 minutes of
Results: Push Press 155lbs. Metcon 3 rounds plus 38 reps using 110lbs/50kg for the Push Press.
3 rounds alternating sets, complete all reps with one leg then switch to other leg
I used a 95lbs barbell but could be subbed for 20kg dumbbells. Be warned that the metcon works the forearms a lot so save your grip.
Then 5 rounds for time (20 minute time cap)
Results: Metcon 4 rounds plus 500m. Not a bad workout for having made it up on my own this time.
3 rounds
Every 2 minutes for 10 minutes
AMRAP in 12 minutes
Results: Metcon 5 rounds plus 10 reps.