Take 20 minutes and work up to a heavy
3 rounds for time
Results: Front Squats 195lbs/88kg. Metcon 11:27
8 rounds for total reps (a Crossfit Mainsite Workout scaled from 10 rounds to 8)
Results: 45-45-44-41-38-35-35-35 (deadlifts @ 165lbs)
Five sets of
Then AMRAP in 7 minutes of
Then EMOM for 12 minutes rotate through each station (3 rounds of each).
Results: Power Cleans 95-115-125-130-135 (used strict press for the first two three rounds then push press for the rest). AMRAP 6 rounds plus 3 reps
Warm up with 3 rounds of
Then take 15 minutes and work up to a 1 RM Power Snatch.
Then for time do
Results: For the power snatch got up to 115lbs. Metcon 9:21
EMOM perform a Strict Pullups ladder starting at 2 reps and adding 2 per round until you cannot complete all reps in a round.
Rest 1 minute then EMOM perform a Dip ladder starting at 4 reps and adding 4 reps per round:
Rest 1 minute then EMOM perform a V-Up ladder starting at 4 reps and adding 4 reps per round:
Rest 1 minute then EMOM perform a Air Squat ladder starting at 5 reps and adding 5 reps per round:
Then do two standard Tabatas (8 rounds, 20 sec work, 10 sec rest) resting 2 minutes between rounds of alternating
Then do one Tabata (8 rounds, 45 second work, 15 second rest) of
Results: Pullups 2-4-6-8-4, Dips 4-8-12-16-9, V-Ups 4-8-12-16-18, Air Squats 5-10-15-20-25-30-31.
