Take 20 minutes and work up to a heavy
Then a Crossfit Mainsite WOD… AMRAP in 12 minutes
Results: Strict Press rep scheme 5-3-2-1-1(failed @ 150lbs)-1, 150lbs/68kg (same as old 1RM). Metcon 4 rounds plus 4 reps.
Only legs today since I plan to go for a hike/snowshoe and want to get an early start. Combine with the metcon from tomorrow’s WOD to make it a full workout.
Work up to a heavy
Then EMOM for 8 monutes or until you cannot complete all reps in a minute
Results: Back Squat got up to 215lbs/96kg. Used 70kg for the second part but only completed 4 rounds.
3 rounds
Then 3 rounds of
CF New England’s “Opposites Attract” WOD…
Then accumulate
Results: Used 125lbs for the Strict Presses. Split the Presses again into 4.1.1-3.1.1.1-3.1.1.1. Seated Presses 15-15-15. Metcon 17:21.
CF Mainsite WOD from 18. Oct… for time
Guidance on this WOD was to pick weights so that you can do the Deadlifts unbroken, Front Squats in less than 3 sets and the C&P in under 4 minutes.
Then finisher… AMRAP in 8 minutes of 30 seconds on/30 seconds off of
Results: Metcon 14:33, including time to change weight. Deadlifts unbroken, Front Squats 2 rounds (8/7), C&P 8 minutes :(. Finisher 74 cal.
5 sets of
Then 5 rounds increasing weight per round
Then as fast as possible, accumulate
Results: Used 100kg for the Back Squats. Power Cleans 80-95-110-115-125lbs/55kg. Situps 2:58.