Take 20 minutes and work on Handstands and Planche or whatever you feel you need to work on.
Then, inspired by CF New England’w WOD from Nov 25…
AMRAP in 7 minutes of
Immediately followed by AMRAP in 5 minutes of
Immediately followed by AMRAP in 3 minutes of
Results: Metcon 3.8km.
Starting a cycle of Deadlifts inspired by RepWerks on Instagram.
Work up to a heavy
Then EMOM for 8 minutes
Then, inspred by a Crossfit mainsite WOD on Dec 24, 4 sets of Tabatas (8 rounds, 20 seconds work, 10 seconds rest)…
Results: 5RM DDL 225lbs/102kg. Used 165lbs/75kg for part 2.
3 rounds, rest 3 minutes between rounds
Then 3 rounds, rest 2 minutes between rounds
Then for time 10-9-8-7-6-5-4-3-2-1
Results: Used 70kg for the Bench Press. Part 1 12/10-9/10-8/8 reps. Metcon 8:43.
The Crossfit New England WOD from Nov 9.
5 rounds of, rest approx 15-20 seconds between reps, 2 minutes between sets
Then every 3 minutes for 15 minutes
For the Goblet Clean take a single kettlebell and, with both hands, clean it into a goblet hold, then twist to face right, twist to face left and return the KB to the floor… repeat.
Results: Done as shown. Cleans are OK, need to work on form so tried to focus on full extension, foot position, etc.
4 rounds of
Then, for time, the Crossfit Mainsite WOD from today, 50-35-20 reps of
Then as finisher, 3 rounds of
Results: Used 185lbs/85kg for the Bench Press again. Last time broke the sets into 3+1, this time all 4 unbroken. Metcon 15:25.