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.
Take 20 minutes and work on Handstands and Planche or whatever you feel you need to work on.
Then, inspired by CF New England’w WOD from Nov 25…
AMRAP in 7 minutes of
Immediately followed by AMRAP in 5 minutes of
Immediately followed by AMRAP in 3 minutes of
Results: Metcon 3.8km.
3 rounds, rest 3 minutes between rounds
Then 3 rounds, rest 2 minutes between rounds
Then for time 10-9-8-7-6-5-4-3-2-1
Results: Used 70kg for the Bench Press. Part 1 12/10-9/10-8/8 reps. Metcon 8:43.
4 rounds of
Then, for time, the Crossfit Mainsite WOD from today, 50-35-20 reps of
Then as finisher, 3 rounds of
Results: Used 185lbs/85kg for the Bench Press again. Last time broke the sets into 3+1, this time all 4 unbroken. Metcon 15:25.