Not for time 5 sets of
AMRAP in 7 minutes
Then AMRAP in 7 minutes
Results: Push Press 5 x 95/5 x 115/5 x 130/3 x 135/3×145. For the metcons, part 1 – 5 rounds plus 12 reps / part 2 – 2 rounds plus 19 reps.
Every 3 minutes for 15 minutes
Then AMRAP in 12 minutes
Results: For the metcon 6 rounds plus 21 reps.
Every 2 minutes for 10 minutes
5 x Bodyweight Bench Press
For time
Results: Bench Press @ 165lbs. In the metcon had to drop the weight for the Squats and Cleans (originally were 135lbs) since my back was really fatigued, still really hard … 14:38. Note to self… include some core activation exercises in the warmup (mtn climbers, knee tucks, situps, etc.)
Every 3 minutes for 15 minutes
Then against a 10 minute running clock do
Immediately followed by AMRAP of
Results: For the Rows 95/105/110/115/125lbs. For the metcon 8 rounds plus 3 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.