EMOM for 10 minutes
Then take 10 minutes to work up to a heavy
Then every 2 minutes for 10 minutes
Then 2 rounds for time, rest 3 minutes between rounds
Results: 3RM Power Clean 95-135-160lbs. Used 135lbs for the E2MOM Power Cleans, 80lbs for the Hang Power Cleans. Metcon 2:34 and 3:15.
Accumulate
Then EMOM for 10 minutes
Then AMRAP in 15 minutes of
Results: Broke Muscle Ups into sets of 5. Should have gone heavier on the Dips… finished all 10 rounds no problem… next time 20kg. Metcon 2 rounds plus 85 reps.
Every 2 minutes for 6 minutes
Then for total reps 4 x 4 minute Barbell Tabatas (20 seconds work/10 seconds rest), do all 8 rounds of each exercise, rest 1 minute then move to the next (total of 19 minutes).
Results: Bench @165lbs. Tabatas… 64-32-48-56 reps. Rested as long as it took to change weights, which I estimate to be ca. 2 min. since I had to pause the timer.
With bottom of rings waist high, 3 rounds of
Every 3 minutes for 12 minutes (4 sets)
Then 3 rounds for time of
Results: Used 175lbs/ 80kg. Pullups 12-8-5-6. Metcon 7:41.
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!