EMOM for 16 minutes alternate through (8 rounds/24 reps of each)
Then 5 rounds of (rest as needed)
Then accumulate in as few rounds as possible
Results: Done as shown. Going to have some sore triceps tomorrow.
Then 4 sets of
Then for total reps, 3 rounds of 1 min on/1 min off…
Results: Used 185lbs for the Back Squats. Got 8 reps in on the last set. Metcon 216 reps total, 72 reps per round… 25-35-12.
This is a slightly modified version of the Mens base WOD. AMRAP in 14 minutes of
Results: At 14 minutes 161 reps (got to 11 Cleans). Continued and finished whole WOD in 21:20. Nice one. The weight above is for the normal men, which is what I used. Noticed later that for the 55-59 age group the Rx weight is only 115lbs. Maybe another time I’ll try the lighter weight and include Muscle Ups.
Then 3 rounds of
Then Crossfit Open WOD 22.1. For time (15 min time cap)…
Results: Used 120lbs for the Benh Press. Metcon 217 reps (completed the 90 DUs plus 8 Wall Walks) which would have placed 573rd worldwide for 55-59 year olds. 🤔
EMOM for 10 minutes
Then AMRAP in 13 minutes of
Results: Metcon 5 rounds plus 24 reps.