EMOM for 10 minutes do
Then AMRAP in 18 minutes of
Results: If the first part is too lame do 6-8 of each. For the metcon exactly 6 rounds (was not lame 🙂 )
For form do 3 rounds of
Then take 15 minutes and work on snatch form by doing hanging snatches. Keep weight light, empty bar or maybe 30kg.
Then for time do (time cap of 20 minutes)
Results: Reduced the total reps for the last three rounds since the calorie counter on my rower counts differently than on the ConceptII (and 80 calories is boring as hell). Used the full 20 minutes, stopping at 15 pullups.
For time do:
Results: Finished in 17:09.
For quality, every 90 seconds for 18 minutes ( 6 rounds total ) do each set (90 seconds per set):
Then do AMRAP in 20 minutes of:
Results: Rowing distance is a result of my rower only providing distances in 0.1 mile increments so 320m is 0.2 miles :-p. For the metcon did 5 rounds plus 320m row.
For time do 10 rounds of:
Results: Finished in 18:57.