Not for time do five rounds of
For time do
Results: Back Squats, finished with 5 x 185lbs. For the metcon, compare to July 27, 2014 workout when the result was 20:30… This time 17:30. Differences were that I substituted Thrusters for Wall Balls and Dips for Ring Dips.
Not for time do five sets of
Then do four sets of
AMRAP in 6 minutes of
Results: For the AMRAP did 4 rounds plus 13 reps.
Not for time do 5 rounds of
Another crossfit.com WOD… For total reps in 12 minutes do the following.
Results: For the Power Snatch used 95lbs for all sets, just tried to build strength and maintain form. For the AMRAP did 420 reps.
Warm up with a 1k row.
EMOM for 10 minutes do the following. Start with spending 10 minutes getting to a good working weight for the Barbell Rows so you can do the 8 reps without breaking and with good form.
For time do 4 rounds of the following. This is a crossfit.com WOD and has a good time cap of 26-30 minutes, but I set my time cap for 20 minutes since I didn’t have more time.
Results: Used 95lbs for the barbell rows. Metcon was really hard. I ended up only doing 2 rounds plus 70 reps in the 20 minutes.
A short workout today.
Not for time do 4 sets of
Rest as needed between sets.
Results: Pick a weight where you can do all reps with good form … For the front squat, I chose 135lbs/61kg which is around 66% of my 1RM.