A. Not for time perform 4 sets of:
B. AMRAP in 7 minutes of:
C. AMRAP in 7 minutes of:
Results: Part A: 18kg Dumbbell. Part B: 3 rounds plus 5 Pullups and 10 Lunges. Part C: 2 rounds plus 5 HSPU and 10 Squats.
15.1 AMRAP in 9 minutes of:
15.1a Immediately following 15.1 with the same running clock find 1RM in 6 minutes for Clean and Jerk.
Scaled weight for 15.1 is 38kg/25kg. Note that scaled toes to bar is hanging knee raises but we missed that part :-P….
Results: C: 132 reps / 70kg. P: 120 reps / 62.5kg. J: 122 reps / 45kg. At first I thought it was not very intense but looking at my heartrate graph I guess I was wrong. Cool to see that my heartrate climbs after a big lift, since 15 minutes (plus a few seconds since I started my watch early) was the end.
Heart Rate Graph 15.1
Inspired by Atomic Crossfit’s workout of the same name. For time complete one round of the following (time cap of 20 minutes):
Then set tabata timer to 30 seconds work / 30 seconds rest for 8 rounds and alternate each round:
Results: The metcon took 12:11, even though I think I accidently did 40 KB swings in the first round…
Not for time do Front Squats. Between each set do 5 Toes to Bar.
AMRAP in 15 minutes:
Results: AMRAP: 10 rounds exactly (did reverse rows with feet on box). This was supposed to be part 1 of a partner WOD from CF Invictus. Maybe something to keep for a Saturday workout with the group… part 2 is:
AMRAP in 15 minutes:
Deadlifts
For time perform one round of the following:
Results: New PR for Deadlifts. For the metcon we all finished between 11:20 and 12:20.