Every 2 minutes for 10 minutes, work up to a heavy
Then EMOM until failure
EMOM for 10 minutes
Results: Strict Press 95-115-125-135-140lbs. For the second part, used 75lbs and got in 3 rounds. Muscle Ups were not pretty, still need to work on form.
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.
This was inspired by the Crossfit benchmark WODs Andi and Angie.
For time, complete each movement before moving to the next
Results: Nice Friday grind… 28:08. Ended up doing a lot of light clean and jerk work this week!
4 rounds, rest as needed between rounds
Then 4 rounds of Front Squat, rest as needed between rounds
Then AMRAP in 12 minutes of
Results: Strict Press 85-95-105-115lbs (push pressed the last two reps). Front Squat 130-140-150-160lbs. Metcon 5 rounds plus 12 reps.
EMOM for 6 minutes
Rest 1 minute, then EMOM for 6 minutes
Then 5 rounds for time
Results: 1RM Strict Press is 150lbs. 80% is 120lbs/55kg. Turned out to be a good model, since I was at my limit after both EMOMs. Metcon 12:08.