First do 3 rounds of
Rest as needed between rounds. Then do 3 rounds of
Then for time do increasing/decreasing ladders of
Results: For the TGU used 16/18/18kg. For front squats did 115/145/165lbs. Metcon in 9:28.
Every 2 minutes for 6 minutes (three sets) do
Then every 2 minutes for 6 minutes do
Then every 2 minutes for 6 minutes do
Between each round take 8-10 minutes to setup for the next set and to warm up for the lift (Bench Press, Back Squat, Deadlift). Warmed up for each of the lifts with 5 rounds of 5 reps of increasing weight to get up to the working weight.
Results: Did all 8 reps for each set, except in the first round, so could have gone up with the weight for the Back Squats and Deadlifts. Nice workout after the killer workout from last weekend :-).
Warm up with a 1k row.
EMOM for 10 minutes do the following. Start with spending 10 minutes getting to a good working weight for the Barbell Rows so you can do the 8 reps without breaking and with good form.
For time do 4 rounds of the following. This is a crossfit.com WOD and has a good time cap of 26-30 minutes, but I set my time cap for 20 minutes since I didn’t have more time.
Results: Used 95lbs for the barbell rows. Metcon was really hard. I ended up only doing 2 rounds plus 70 reps in the 20 minutes.
Every 2 minutes for 10 minutes do
Increase weight per round.
Then every 2 minutes for 14 minutes
Increase weight per round starting at the weight from the last part.
Then for time do 21-15-9 of
Results: Got up to 80lbs for the OHS. For the snatch did 95/100/65/65/70/75/80. Dropped the weight after 100lbs to work on form since it felt like it was so bad. For the metcon 4:53.
EMOM for 5 minutes do
Take 10 minutes and practice
AMRAP in 15 minutes of
Results: 5 rounds plus 2 reps. Did first round of 10 plate walks unbroken. Most other rounds did broke into two sets of 5.