3 rounds of
- 5 x Back Squats @ 97% of 5RM
Then the Crossfit Open workout 25.1 for 55-59 age group…
AMRAP in 15 minutes of
- 3 x Burpees (Rx is lateral over the DB)
- 3 x Single Dumbbell Hang Clean and Press @ 14kg (Rx is 15kg)
- 10 x Lunges (Rx is 2 x 4.5m walking)
- 6 x Burpees
- 6 x Single Dumbbell Hang Clean and Press
- 10 x Lunges
- 9 x Burpees
- 9 x Single Dumbbell Hand Clean and Press
- 10 x Lunges
- etc. adding 3 to the Burpees and Clean and Press until time is up
Alternate hands on the Clean and Press as desired (alternate per rep, do sets of 3 then alternate, etc.)
Results: Used 210lbs/95kg for the Back Squats. Metcon 7 rounds plus 22 reps (260 reps).