Pulled something in my left Bicep last week so some light core work today.
EMOM for 20 minutes (5 rounds of each)
Then 4 rounds of
Results: Used 85kg for the Hip Thrusts with a 1 second pause at the top of each rep.
Only legs today since I plan to go for a hike/snowshoe and want to get an early start. Combine with the metcon from tomorrow’s WOD to make it a full workout.
Work up to a heavy
Then EMOM for 8 monutes or until you cannot complete all reps in a minute
Results: Back Squat got up to 215lbs/96kg. Used 70kg for the second part but only completed 4 rounds.
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.
7 rounds to work up to a heavy 1RM
Then every 90 seconds for 15 minutes, using a single Kettlebell, do all movements with one arm then switch to the other arm
Results: Back Squats 135-165-185-205-225-235-245lbs/110kg (old 1 RM wass 118kg but this is good enough for now). Metcon took about 1 minute per round so have 30 seconds rest.
Crossfit New England’s WOD from Monday
3 rounds of
Every 90 seconds for 10 rounds (15 minutes)
Results: Bench Press, last time was 175lbs so used 155lbs. Metcon started hot but then faded… HRPU reps 12-8-6-6-3-3-6-3-3-8 (plus/minus). Also started with 24kg for the squats in rounds 1-5 then dropped to 16kg for the rest.