Every 2 minutes for 10 minutes (5 sets):
Then every 2 minutes for 10 minutes (5 sets):
Then an AMRAP in 7 minutes of:
Results: For the AMRAP did 5 rounds plus 4 Cleans.
Not for time do 5 rounds of:
Then do reverse ladder of 10-9-8…3-2-1 of:
Results: For the pulls and squats got up to 55kg for the final 2 rounds. For the metcon, took around 9:34.
Part A – Not for time work on Front Squats, increasing weight to a good working level the do a couple of rounds at that level.
Part B – For time complete 4 rounds of:
Part C – Perform 3 rounds of:
Results: For Front Squats, 30kg, 40kg, 50kg, 55kg, 60kg, 60kg, 60kg. Part B took 3:47.
Not for time work on the Core (taken from UTE Crossfit’s WOD from today):
Against a two-minute running clock for 5 sets, complete as many reps as possible of (taken from CFI WOD from November 19):
Rest 2 minutes between sets.
Results: Great mashup of workouts. For Core work, used 24kg KB for TGU, 8kg KB for Russian Twists. For the metcon part did a total of 163 reps (0r 173, I lost count in the first round :-P). Breakdown by round was 33(or 43), 36, 33, 30, 31.
For time perform 5 rounds of the following
Results: Should end up with 500 Swings and 30 Bench Presses. Completed in 44:50. Did all rounds unbroken except the round of 50 which I broke into 20-15-15 reps. I guess tomorrow we will really experience which muscles a kettlebell swing uses ;-).