7 rounds to work up to a heavy 1RM
Then every 90 seconds for 15 minutes, using a single Kettlebell, do all movements with one arm then switch to the other arm
Results: Back Squats 135-165-185-205-225-235-245lbs/110kg (old 1 RM wass 118kg but this is good enough for now). Metcon took about 1 minute per round so have 30 seconds rest.
CF New England’s “Outkast” WOD, for time
Then as finsher, one 4 minute, 20/10 Tabatta alternating between (4 sets of each)
Results: Metcon 13:00.
3 rounds of
Then 10 rounds for time
Results: Took some time warming up for the deadlifts since I don’t do them so often. 45 second handstand hold felt like a long time, only could manage 30 seconds at the end. Metcon 19:52.
Repeat of a workout from Crossfit Invictus which we did on April 15, 2016.
Every 4 minutes, for 32 minutes (8 sets)
Results: Not as hard as we made it sound last time, had almost 2 minutes rest per round. Of course last week in Crossfit I did 4 rounds of 10 x Strict Press @ 40kg so maybe that helped.
5 rounds of
AMRAP in 12 minutes
Results: Hip Thrusts 135-170-185-205-220lbs/100kg. Metcon 8 rounds plus 9 reps.