Every 4 minutes for 20 minutes do:
Then do AMRAP in 7 minutes of:
Results: The “rest” between reps worked well to give time to concentrate on the push press. Pullups: 12-8-8-7-6. For the AMRAP did 4 rounds plus 10 Wall Balls and 5 T2B,
Dropped into Crossfit321 in Topsham (Brunswick), Maine and this was the workout. Sam was a member of this Crossfit for a while while at Bowdoin…
Not for time do 3 rounds of Bench Press with the following rep scheme:
Then for time do:
Results: This is a great holiday upper body workout. Need to come up with the equivalent lower body workout. Max effort bench ended up with 3 reps at 180lbs/80kg. Metcon in 20:22.
Not for time do Front Squats working up to a heavy max.
Then do AMRAP in 5 minutes of:
Rest 3 minutes and then AMRAP in 5 minutes of:
Results: First 5 minute round did 3 rounds plus 7 t2b + 9 WB. Second round did 2 rounds plus 7 t2b + 14 WB + 24 DUs.
Every 2 minutes do as many rounds and reps as possible until you cannot complete all reps in a round:
Then for total calories do 20/10 tabata on the assault bike followed by a second 20/10 tabata for total reps of double unders.
Results: For the first part, did 6 rounds plus 19 reps (10 dips and 9 KB swings). For the assault bike, 43 calories. For the DUs, 154.
Not for time, warm up with 2 rounds of:
Every 4 minutes for 20 minutes do:
Then do 5 rounds for time of:
Results: Worked up to the front squat with 3 sets of 5 at increasing weight. For the metcon, 7:02. Not bad considering it is the same weight and reps as FRAN.