4 rounds of
Then 2 rounds of
Then 3 rounds for time of
Results: Used 185lbs/84kg for the Bench Press. Metcon 16:42.
4 rounds
Then AMRAP in 15 minutes
Results: Used 185lbs/84kg for the Squats. Broke up last set of pullups into 8+1+1. Metcon 3 rounds plus 87 meters.
Take 20 minutes and work up to a heavy
Then, based on the ‘Tap Dancing’ WOD from Crossfit New England, AMRAP in 10 minutes
Results: 5×60-5×100-3×120-1×130-1×150-1x160kg/352lbs (52lbs/24kg above my last 1RM!!) Metcon 3 rounds plus 50 DUs and 22 KBS.
5 rounds of
Then AMRAP in 15 minutes
Then 3 rounds of
Results: Used 170lbs for the Deadlifts… challenging movement with the heavy weight and the RDL, which I don’t normally program. Metcon 6 rounds plus 6 reps.
Take 7 rounds and work up to a heavy 1RM
Then for time
Then every 2 minutes for 8 minutes
Then 4 rounds of
Results: 75-105-125-135-145-150lbs(fail)-145lbs/66kg. Metcon 10:24.