Every 3 minutes for 15 minutes work up to a heavy complex.
Then 4 rounds for time, using 75% weight from above
Results: Strict Press 130lbs. Metcon 14:58, used 100lbs. Forearm killer..
Repeat of the workout from November of 2019. A twist on the CFNE Benchmark Macho Man WOD.
Take 15-20 minutes build to a heavy complex (one complex is all 3 movements before putting bar down).
3 rounds for time of
Results: For the Heavy Complex – 145lbs. (same as last time). For the Metcon used 95lbs – 10:02 ( 9:56 last time running ). Keep each set of the complex unbroken to avoid the extra clean that you’ll need after putting the bar down.
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.