Based on the Crossfit WOD from 20. May…
For time 21-15-9 of
Then 10 rounds of the following complex, resting 1 minute between rounds
Results: Mtcon 10:17. Muscle Ups were good even after a long time. Should try a full dead hang MU this weekend and see how it goes.
Street Parking’s Vault WOD #20.
For time to complete all 3 parts…
3 rounds of
Rest 1 minute, then 3 rounds of
Rest 1 minute, then 3 rounds of
Results: 13:42. Seemed too easy based on what the targets are … should have gone with18kg(Rx).
Today is the day of max everything…
Cash in with one round of
Then take 5 rounds and work up to a heavy
Then 2 sets of
Then for max reps, EMOM until you cannot complete all reps in a round…
Results: Pullups 15. Deadlifts 185-205-225-240-250lbs/114kg. HSPU 12-8. KBS 5 rounds plus 12 reps – 87 reps total.
Mashup of a RepWerks workout from Jan 25 and a Crossfit WOD from May 21…
5 rounds of
Then 4 rounds of
Then AMRAP in 20 minutes of
Results: Bench 16-18-20-21-21kg. Dips 14-12-12-10+2. Pullups 8-6-6-6. Metcon 3 rounds plus 20 situps, 10 twists and 566m Row.
3 rounds increase weight per round of
Then increasing from heaviest weight from above, 5 rounds, resting 2 minutes between rounds, work up to a heavy
Then 10 rounds for time, inspired by the Crossfit WOD from 22 May.
Results: Zombie 45-65-95lbs. Front Squats 120-135-155-170-185lbs/85kg. Metcon 7:02 (misread my own instructions and only did 2 Power Cleans).