4 rounds of
Then the Steetparking WOD from 22. January
Results: Used 200lbs/91kg for the Back Squats. Metcon 20:22.
Work up to a heavy
Then EMOM for 8 minutes or until you cannot complete all reps in a round
Then for time, a variation on CF New England’s WOD from December 27, time cap 18 minutes
Results: 1RM Bench Press (rep scheme 5-3-2-2-1-1-1) 220lbs/100kg… new 1RMby far! Dips 6 rounds, only could manage 7 reps in 7th round. Metcon 15:35.
Take 20 minutes and work on Planche, Press to Handstand, etc.
Then 3 rounds of, rest 2 – 3 minutes between rounds
Rest 2 minutes then 2 rounds, rest 2 minutes between rounds
Then
Results: Used 130lbs/59kg for the Strict Press… weak after the handstand work 5-3.1.1-4.1. Used 49kg/105lbs for the second part 6 and 5 reps. Indoor bike 15km. I restarted my iFit subscription so working on a couple of long hill rides from one of their programs.
3 rounds of
Then EMOM for 8 minutes
Then the Crossfit Mainsite Benchmark WOD from Jan 8, for time
Results: Used 205lbs/93kg for the Deadlifts. Muscle Ups from L-Sit on the floor, 11:58! Really happy with that.
3 rounds of
Then EMOM for 8 minutes or until you cannot complete all reps in a round
Then 4 rounds of
Results: Used 195lbs/89kg for the Bench Press (my 3RM). Done as shown, last round of Bench Press had to split into 2+1 reps and last two rounds of dips split into 6+2 and 5+2+1.