Every 3 minutes for 9 minutes
Then, taken from the Crossfit site, AMRAP in 15 minutes of 2-4-6-8-10. If/when completed start from beginning 2-4….
Then 3 rounds of
Results: Metcon 6 rounds.
3 round of
For the Split Squats, put both front foot and back foot on 20kg plates, bring knee to floor.
Then 4 rounds for time
* Have never really done these so be careful and go with a weight that is comfortable. Worried I’d pull my groin or something.
Then 3 rounds of
Results: Metcon 7:42. Deadlifts were harder than normal… Hamstrings/Lower Back really feeling it today.
5 rounds to work up to a heavy 3 RM of
Then 2 rounds of
Then every 2 minutes for 12 minutes
Then 2 rounds of
Results: 3RM Bench Press 86kg/190lbs. Incline Bench 20 and 17 reps. For the E2MOM had to break the Pushups into sets of 4 and 2 and in the last set could only manage 4 Russian Pushups total before time ran out.
4 rounds increasing weight each round if possible
Then 2 rounds of
Then AMRAP in 15 minutes
Results: Strict Press 34-43-48-50kg(fail on 8th rep). Part 2 used 48kg… 10 and 7 Pullups. Metcon 4 rounds plus 8 reps. Full power today…💪
3 rounds
Then 5 rounds for time (time cap 30 min)
Results: Used 55kg for the Back Squats, not too difficult. Metcon 3 rounds plus 1km at time cap. Still playing with zones… tried to keep the bike part in Whoop zone 3 (nose breathing only) so made for some slow going. Muscle Ups from floor.
