Taken from the Rankel WOD from CF New England.
AMRAP in 20 minutes
Results: 5 rounds. Switching directly from sprinting in the row to controlled breathing with the deadlift was toughest.
Take 15 minutes and work up to a heavy
Then 1 round of
Then EMOM for 16 minutes rotate through the following (4 rounds of each)
Results: Strict Press 105lbs (65-95-105-110lbs(failed at 6 reps)). Used 75lbs for part 2.
Based on the Crossfit WOD from 20. May…
For time 21-15-9 of
Then 10 rounds of the following complex, resting 1 minute between rounds
Results: Mtcon 10:17. Muscle Ups were good even after a long time. Should try a full dead hang MU this weekend and see how it goes.
Street Parking’s Vault WOD #20.
For time to complete all 3 parts…
3 rounds of
Rest 1 minute, then 3 rounds of
Rest 1 minute, then 3 rounds of
Results: 13:42. Seemed too easy based on what the targets are … should have gone with18kg(Rx).
3 rounds increase weight per round of
Then increasing from heaviest weight from above, 5 rounds, resting 2 minutes between rounds, work up to a heavy
Then 10 rounds for time, inspired by the Crossfit WOD from 22 May.
Results: Zombie 45-65-95lbs. Front Squats 120-135-155-170-185lbs/85kg. Metcon 7:02 (misread my own instructions and only did 2 Power Cleans).