Every 3 minutes for 15 minutes do
For time do 3 rounds of
Results: For the Deadlifts did 135/185/225/255/275 lbs. For the metcon 14:30.
Not for time do the following resting as needed between sets:
Then my version of event #3. For time do
Results: For the metcon, 10:55
Every 2 minutes for 10 minutes do
Increase weight per round.
Then every 2 minutes for 14 minutes
Increase weight per round starting at the weight from the last part.
Then for time do 21-15-9 of
Results: Got up to 80lbs for the OHS. For the snatch did 95/100/65/65/70/75/80. Dropped the weight after 100lbs to work on form since it felt like it was so bad. For the metcon 4:53.
Take 15 – 20 minutes and work up to a heavy
For time do the following (time cap of 25 minutes):
Immediately followed by 12 rounds of
Results: For the front squats got up to 3 x 185lbs/84kg. For the metcon stopped at the time cap after 9 rounds plus 5 reps.
For time do 21-15-9 of
Results: 5:55!!!! Target was to beat the 7 minute time cap.