EMOM for 10 minutes
Then do 3 rounds for max reps of
Results: Deadlifts were a bit too easy. Should have probably gone with 265lbs/120kg (next time). For the metcon 95/85/77 reps.
For form do 3 rounds of
Then EMOM for 16 minutes (8 sets of each)
Results: Happy enough with my back squat, still had some impingement in my hip flexors.
Reusing a format from an old Atomic Crossfit workout.
EMOM for max reps do 4 different ladders increasing by 2 reps per round…
Start with a Strict Pullup ladder beginning at 2 reps
Rest one minute after failure then begin a Handstand Pushup ladder beginning at 2 reps
Rest one minute after failure then begin Strict Toes to Bar ladder beginning at 4 reps
Rest one minute after failure then begin Goblet Squat @ 24kg ladder beginning at 6 reps
Results: Pullups 2,4,6,8,8=28 HSPU 2,4,6,8,9=29 T2B 4,6,8,10,7=35 Goblet Squats 6,8,10,12,14,16,16=72
For times per round, every 6 minutes for 30 minutes (5 rounds)
Results: 3:28, 3:33, 3:47, 3:50, 3:58.
Every 2 minutes for 6 minutes (three sets) do
Then every 2 minutes for 6 minutes do
Then every 2 minutes for 6 minutes do
Between each round take 8-10 minutes to setup for the next set and to warm up for the lift (Bench Press, Back Squat, Deadlift). Warmed up for each of the lifts with 5 rounds of 5 reps of increasing weight to get up to the working weight.
Results: Did all 8 reps for each set, except in the first round, so could have gone up with the weight for the Back Squats and Deadlifts. Nice workout after the killer workout from last weekend :-).