Every 4 minutes for 4 rounds do:
Then for time do:
Results: For the back squat did 135lbs, 155lbs, 185lbs, 205lbs/93kg. Completed the metcon in 10:55.
Perform 2 rounds for time of:
Then do 6 sets of the following, rest 30 seconds between sets:
Then do 3 rounds for time
Results: For the metcon finished in 5:40.
Four rounds of the following with a heavy working weight:
Then AMRAP in 15 minutes of
Results: Did the Front Squats with 135lbs. For the Metcon did 4 rounds plus 38 reps (9 dips, 15 thrusters, 14 KB Swings).
Warm up with 200 Double Unders, then work on Ring Muscle Ups and Handstands.
Shortened version of the CFI workout from 22 September 2016:
Complete as many rounds and reps as possible in 7 minutes of:
Rest 7 minutes
Complete as many rounds and reps as possible in 7 minutes of:
Results: Success on all fronts. For the warm up got in 105 unbroken double unders, then got my first muscle up (then proceeded to do 5 more, including 2 in a row) and was able to hold a handstand for around 5 seconds. For the metcon, in the first part, I got 2 rounds plus 250m row and 5 Thrusters, for the second part got 3 rounds plus 20 box jumps and 5 ring dips.
Every 4 minutes for 24 minutes do Front Squats
Between each set do 3 reps weighted pullups @ 25lbs
EMOM for 24 minutes (6 sets of each)
Results: After so many reps lost count. Just kept going and going…