Do 4 rounds of
Then do AMRAP in 10 minutes of
Results: Back Squats 115/135/155/185/205. Handstand Pushups 10/10/9/9/6. For the metcon 3 rounds plus 2 reps.
EMOM for 5 minutes do
Take 10 minutes and practice
AMRAP in 15 minutes of
Results: 5 rounds plus 2 reps. Did first round of 10 plate walks unbroken. Most other rounds did broke into two sets of 5.
Taken from the CFI workout on May 12
Every 4 minutes for 16 minutes do
Then against a 4 minute running clock, with 4 minute rest between rounds, do 4 rounds of the following for max toes to bar:
Results: Metcon was brutal on the forearms… could only manage 10/6/3/5 toes to bar per round. 500m row took between 2:00 and 2:18.
For quality do 3 rounds of:
AMRAP in 10 minutes of (taken from CF Invictus):
Use 95lbs/43kg for weight. Any time the weight settles on the ground, more than just the touch and go for the deadlift, do 5 burpees.
Results: Used 18kg for TGUs. Plate walks went very well. For the AMRAP completed 27 rounds (first 10 rounds unbroken, then could only manage 3-5 rounds for the rest).
Take 15 – 20 minutes and work up to a heavy Clean and Jerk.
Part A – Complete as many rounds and reps as possible in 8 minutes of:
Rest 4 minutes, and then…
Part B – Complete as many rounds and reps as possible in 8 minutes of:
Results: For the C&J got up to 150lbs (68kg). Part A did 3 rounds plus 48 reps. Part B did 2 rounds and 25 reps.