Every 3 minutes for 15 minutes do 2 sets of the following complex, increase weight per round. Pause and reset between sets.
Then for time 3-6-9-12-15-18 reps of (CF New England WOD from 10.28.2021)
Rresults: 95-115-125-130-135lbs. Metcon 13:36.
3 rounds of
Then the ChristopherRobin WOD from Atomic Crossfit.
AMRAP in 3 minutes of
Rest 3 minutes then AMRAP in 3 minutes of
Rest 3 minutes then AMRAP in 3 minutes of
Results: Used 3kg medicine ball between my feet for thee knee raises. Metcon… To set the starting weight I used my 5RM or 80-85% of 1RM. 4 rounds – 3 rounds – 2 rounds plus 9 reps.
5 rounds work up to a heavy
Then for time
Results: Warmed up Back Squats with 2 rounds of 3x Pause Squats @ 95 and 135lbs. Back Squat 165-185-205-215-225lbs. Metcon 10:27.
Every 2 minutes for 16 minutes
Then for time 15-12-9-6-3 (basically Fran with Dumbbells and a different rep scheme)
Results: Used 120lbs for the Bench Press (1RM is 205lbs). Metcon 6:16.
3 rounds of 30 seconds work / 30 seconds rest (9 minutes total) of
Then AMRAP in 21 minutes
Results: Metcon 5 rounds plus 12 reps.