5 rounds to work up to a heavy 3 RM of
Then 2 rounds of
Then every 2 minutes for 12 minutes
Then 2 rounds of
Results: 3RM Bench Press 86kg/190lbs. Incline Bench 20 and 17 reps. For the E2MOM had to break the Pushups into sets of 4 and 2 and in the last set could only manage 4 Russian Pushups total before time ran out.
4 rounds increasing weight each round if possible
Then 2 rounds of
Then AMRAP in 15 minutes
Results: Strict Press 34-43-48-50kg(fail on 8th rep). Part 2 used 48kg… 10 and 7 Pullups. Metcon 4 rounds plus 8 reps. Full power today…💪
3 rounds of
Every 2 minutes for 8 minutes (4 rounds)
Then every 2 minutes for 8 minutes (4 rounds)
Then 3 rounds of
Results:
3 round of
For the Split Squats, put both front foot and back foot on 20kg plates, bring knee to floor.
Then cash in
EMOM for 12 minutes
Cash Out
Results: Metcon 14:45.
9 rounds to work up to a heavy 1 RM of
Then AMRAP in 8 minutes of
Results: Got up to 95kg on the Bench in round 7, failed at 98kg. No round 9. Metcon 3 rounds plus 8 reps.