7 rounds to work up to a heavy 1RM
Then every 90 seconds for 15 minutes, using a single Kettlebell, do all movements with one arm then switch to the other arm
Results: Back Squats 135-165-185-205-225-235-245lbs/110kg (old 1 RM wass 118kg but this is good enough for now). Metcon took about 1 minute per round so have 30 seconds rest.
3 rounds of
3 rounds of
AMRAP in 12 minutes of
Results: Used 165lbs/75kg for the Bench Press. Metcon 6 rounds plus 4 reps.
CF New England’s “Outkast” WOD, for time
Then as finsher, one 4 minute, 20/10 Tabatta alternating between (4 sets of each)
Results: Metcon 13:00.
3 rounds of
Then for time
Then 3 rounds of
Results: Metcon 14:25.
Inspired by Crossfit New England’s Absolute Zero WOD…
AMRAP in 3 minutes
Immediately followed by AMRAP in 3 minutes
Rest 3 minutes then AMRAP in 3 minutes
Immediately followed by AMRAP in 3 minutes
Rest 3 minutes then AMRAP in 3 minutes
Immediately followed by AMRAP in 3 minutes
Results: Metcon 17-18/11-16/16-14.