Every 3 minutes for 9 minutes
Then every EMOM for 10 minutes
Then 5 rounds for time
Results: Part 1 – 110lbs. Part 2 – 85lbs and 95lbs (increased to 95 after 5 reps). Metcon 9:57.
Take 15 minutes and work up to a heavy
“The Quick and the Dead” Hero WOD (scaled)…
For time 3-9-15-21-15-9-3 of
Results: Deadlift 265lbs. Metcon – 13:58. Target is less than 13 minutes.
Every 2 minutes for 6 minutes
Then every 2 minutes for 6 minutes
Then Crossfit New England’s Double Boat Grace, 6 rounds for time
Rest 1 minute between rounds.
Results: Got up to 125lbs for the Clean and Jerk, so used 95lbs for the metcon…31:22 including rests. First round went out very hot 1:50 row all 10 reps unbroken, probably too much. The rest of the rounds settled into a 2:00-2:06 row and 5-3-2 rep scheme on the C&J. Seemed like a nice pace.
Continuing with the program from Repwerks.
Part 1 – Take 15 minutes and work up to a heavy
Part 2 inspired by this Street Parking WOD – 3 rounds for time of
Rest 2 minutes, then 4 rounds for time
Rest 2 minutes then 5 rounds for time of
Results: Part 1 – 175lbs last time, 190lbs this time. Part 2 – 105lbs/4:21, 85lbs/4:14, 65lbs/3:47.
A slightly modified version of the Doce WOD from Crossfit New England using the Ladies Rx weight.
AMRAP in 4 minutes
Rest 4 minutes then AMRAP in 4 minutes of
Rest 4 minutes then AMRAP in 4 minutes of
Results: 54-53-54 reps (got up to 5-6 burpees pre round). Don”t underestimate the effect pulling on the rower has on your power cleans.