3 rounds of
Then immediately following the last rest do 3 rounds of
Focus on slow, steady, touch and go reps.
Then AMRAP in 12 minutes of
Results: Hang Cleans 95-105-115lbs. Cleans 125-135-140lbs. Failed on the 4th rep of the final round so just ended up doing the final two as singles. Metcon 5 rounds plus 12 reps.
Based on the CF Mainsite WOD from today…
Not for time do 5 rounds of
Then for time
Results: Feels like a really good arm workout. Used 21kg in each hand for the Bench Press. Metcon 13:44.
For time
Results: 21:17 (1 mile in 7:15 on treadmill).
Every 2 mintues for 12 minutes (6 rounds)
Increase weight per round.
Then AMRAP in 12 minutes of
Results: Back Squat 95-135-155-165-185-195lbs. Metcon – 4 rounds plus 63 reps.
This is the third time I did this workout. In November of 2015 did it two weeks in a row in 44:50 and 43:57.
For time, do 5 rounds of
Results: For each work portion not including the 3 min rest 6:02, 6:18, 6:55, 7:01, 7,13. Total time including all rest 45:29.