3 rounds of 30 seconds work / 30 seconds rest (9 minutes total) of
Then AMRAP in 21 minutes
Results: Metcon 5 rounds plus 12 reps.
This was inspired by the Crossfit benchmark WODs Andi and Angie.
For time, complete each movement before moving to the next
Results: Nice Friday grind… 28:08. Ended up doing a lot of light clean and jerk work this week!
3 rounds of
Then immediately following the last rest do one round of
Then 5 rounds of 30 second work, 30 second rest (25 minutes total)
Keep the TRX Straps at the same length throughout.
Results: I didn’t count the TRX stuff so just do it as best as possible. I kept the handles of the TRX at around knee high. For the split squats, I put my foot through both loops otherwise the strap dropped too low. Heavy TRICEP workout.
5 rounds for time
Results: 29:36. Used 155lbs/70kg for the Power Cleans. Last time we did 3 x Power Cleans from the floor was June 16. My 3RM is 160lbs. Went heavy here so it was slow going with a 15-30 second rest between reps.
Take 15 minutes and warm up Squat Cleans
Another Wodwell CF WOD from Instagram.
Results: Warm up as prescribed. Focused on form for the final set of singles. Still a work in progress…
https://youtube.com/shorts/m9H7KvL6Zzc?feature=share
Metcon 24:57. Still focused on form, so broke mostly into singles or doubles. Due to the high volume, I do not recommend using the barbell if you don’t regularly do Front Squats ;-). Instead I’d use moderately heavy (18-20kg) dumbbells or kettlebells for the Squat Cleans.