Part A: AMRAP in 5 minutes of
Rest 4 minutes then
Part B: AMRAP in 5 minutes of
Rest 4 minutes then
Part C: AMRAP in 5 minutes of
Results: A – 4 rounds plus around 100m / B – 4 rounds plus 15 reps / C – 4 rounds plus 23 reps.
Spend 20 minutes working up to a heavy
Then AMRAP in 7 minutes of
Then AMRAP in 7 minutes of
Results: 135lbs/61kg for the strict press. For the metcons, 3 rounds plus 5 reps and 5 rounds plus 6 reps respectively.
A short workout today.
Every 3 minutes for 15 minutes do
Then, AMRAP in 5 minutes of
Results: For the bench press did 135/155/170/185/195 (could only manage 3 at 195). For the metcon did 6 rounds plus 9 reps.
Continuing Atomic Crossfit week… this one is based on their Bridge Over Troubled Water WOD.
Not for time do
AMRAP in 8 minutes
Keep adding 3 reps until time expires.
Results: For the metcon did 158 reps (round of 21, did 21 KB swings and 12 burpees).
Not for time do 6 rounds of
Rest exactly 3 minutes between lifts. Start round 1 at 50% of what a possible 3RM would be then go up from there…
Then do 2 sets of AMRAP in 7 minutes of:
Rest 3 minutes before starting the second round.
Results: Deadlifts 135/185/225/255/270/275lbs (125kg). For the AMRAPs, set 1 did 6 rounds plus 12 reps, set 2 did 6 rounds plus 9 reps.