3 rounds of
Then EMOM for 8 minutes
Then the Crossfit Mainsite Benchmark WOD from Jan 8, for time
Results: Used 205lbs/93kg for the Deadlifts. Muscle Ups from L-Sit on the floor, 11:58! Really happy with that.
3 rounds of
Then EMOM for 8 minutes or until you cannot complete all reps in a round
Then 4 rounds of
Results: Used 195lbs/89kg for the Bench Press (my 3RM). Done as shown, last round of Bench Press had to split into 2+1 reps and last two rounds of dips split into 6+2 and 5+2+1.
3 rounds, rest 3 minutes between rounds
Then 3 rounds, rest 2 minutes between rounds
Then for time 10-9-8-7-6-5-4-3-2-1
Results: Used 70kg for the Bench Press. Part 1 12/10-9/10-8/8 reps. Metcon 8:43.
Working on a few bar muscleup progressions plus handstands
3 rounds of
Then 3 rounds of
Then 2 rounds of
Then 3 rounds of
Results: Done. Max free standing handstand today was 12 seconds.
4 rounds
Then for time
Then finisher accumulate
Results: Used 175lbs/75kg for the Bench Press. Metcon 17:42, 15 rounds, kept it to 10 reps per round except in the first round (20) and last two rounds (8 and 2).