Every 3 minutes for 12 minutes (4 rounds)
Every 90 seconds for 6 minutes (4 rounds)
Increase weight per round to the working weight for the metcon.
Then AMRAP in 16 minutes
Results: Front Squats @ 135-155-165-170lbs. Squat Cleans @ 95-115-110lbs. Metcon 1 round plus 145 reps.
For time
Results: 38:06
8 rounds of
Increase weight until you cannot complete the max number of reps. Then stick with that weight for the rest of the workout.
Then AMRAP in 15 mintues of
Results: Dumbbell Press 10-12-14-16-16-16-16-16kg. Barbell Rows – 80-95-105-115-120-120-120-120lbs. Metcon – 4 rounds plus 5 reps.
This is a combination of two different Crossfit mainsite WODs.
Warm up with 3 rounds of
Then 5 rounds of
Rest as needed per round, work up to a heavy set.
Then for time 22-18-14-10-6-2 of
As recommended by the WOD description, use light weights for the metcon to increase intensity. Should be able to cycle through the WOD quickly.
Results: For the Thrusters (started with the weights in a rack) 95-115-120-125-130lbs, split the last round into 3 and 2. Metcon in around 12 minutes (messed up starting my watch so missed most of the first round… added 2 minutes to compensate).
Take 20 minutes and work on Handstands… free standing handstands, handstand hold, plate walks, etc.
Then AMRAP in 20 minutes
Results: Handstands going OK. Spent most of the time just trying to do a freestanding handstand. Finished with 2 x 30 second handstand hold against the wall. Metcon 3 rounds plus 47 reps.