9 rounds to work up to a heavy 1 RM of
Then AMRAP in 8 minutes of
Results: Got up to 95kg on the Bench in round 7, failed at 98kg. No round 9. Metcon 3 rounds plus 8 reps.
Based on a workout from the Crossfit main site…
5 rounds for time of
Immediately followed by AMRAP in 5 minutes of
Immediately followed by 5 rounds for time of
Results: 6:51 and 6:34 for the two AMRAPs, 30 Deadlifts. Total time 18:25.
Taken from the latest RepWerks Overhead Press cycle.
5 rounds increasing weight each round if possible
Then every 3 minutes for 15 minutes
Results: Strict Press… 30-34-36-39-39kg.
4 rounds to work up to a heavy (as heavy or heavier than last time with 10 reps)
Then, based on CF New England’s ‘Severance Package’ WOD, 7 rounds for time of
Results: Split squats 52kg, same as last time but more solid with only 8 reps. Metcon 13:46.
10 rounds
Then for time 24-16-8 of
Results: Metcon 11:12.