A. Not for time perform 4 sets of:
B. AMRAP in 7 minutes of:
C. AMRAP in 7 minutes of:
Results: Part A: 18kg Dumbbell. Part B: 3 rounds plus 5 Pullups and 10 Lunges. Part C: 2 rounds plus 5 HSPU and 10 Squats.
For form and timing, every two minutes on the minute for 8 rounds:
For time perform the following:
Results: Skill portion went OK. Video taped it ans seemed good. Metcon: 16:27. Might have over done it with this one. First 25 thrusters and first 15 T2B were Ok, the rest was very painful. Forgot my heartrate monitor… would have probably been a new high.
Not for time, do 5 Wall Walks. At the top, hold belly to wall for a count of 10 seconds (one-one-thousand, two-one-thousand, etc.):
Every 2 minutes on the minute for 8 rounds do:
Then AMRAP in 16 minutes of:
Results: Fro the cleans and presses used the following wights: 43, 45, 45, 45, 48, 48, 48. For the last two sets, I had to do some push presses for the last couple of reps to get the bar up. For the AMRAP did 9 rounds plus 9 Squats and 7 Dips.
Set timer for 5 two minute rounds. Every two minutes on the minute do:
AMRAP in 10 minutes of the following, first round do 1 of each, second round do 2 of each, etc. (taken from CF Ignite workout from 01.07.2015).
Results: Metcon Part: Finished the 7th round using 43kg which is a total of 28 reps of each. HR max= 174 / ave = 160 For the lunge, I alternated left and right (didn’t do all on one leg then all on the other). This one was good and very hard. In the 6th round needed to break between lunges and presses. In the 7th round rested between each and broke my lunges into two sets.
Not for time (take as much time as needed) do 3 rounds of:
3 x Turkish Getups @ 18kg per side
Then for time do:
30 x Clean and Jerk @ 43kg (95lbs)
Result: Turkish Getups were good at 18kg! Occasionally lost the center with the weight but was able to recover. Took plenty of time to recover between sets so that I could complete them unbroken and in fairly good form. Did Grace in 3:53. HR max=172 / ave=157.
HR Graph