AMRAP in 5 minutes
Rest 5 minutes then AMRAP in 5 minutes
Rest 5 minutes then AMRAP in 5 minutes
Results: First metcon – 4 rounds plus 4 reps. Second – 4 rounds plus 10 reps. Third – 2 rounds plus 3 reps.
EMOM for 6 minutes
Then every 3 minutes for 18 minutes (6 rounds)
Increase weight per round.
Then 6 rounds for time
Results: For the Snatches 45-55-60-65-75-80lbs. For the metcon 17:20 (started with 12 snatches, 9 OHS and 6 pullups but switched to the above halfway through since 6 pullups seemed too easy).
EMOM for 8 minutes do
Then 5 rounds for time of
Results: Seated press used 14-14-16-18kg. Metcon in 16:38.
For time
Results: 17:24. My distances were off so only ended up doing about 750m, 300m, 200m. Good workout though. To make it longer, do 2 rounds at 400m/15 reps and 3 rounds at 200m/9 reps (that was my original plan but wimped out). Probably good to drop the weight to 80lbs for the long version.
Took the deadlift part from the CF Invictus WOD from July 25.
5 rounds
Rest 2-3 minutes between sets.
Then 3 rounds for time of
Results: Deadlifts 155-185-205-225-255lbs. Metcon in 12:17.