For max Reps and Calories
Then every 3 minutes for 12 minutes
Then for time, 3 rounds of (taken from 2019 Rogue Invitational “Snatch and Press” WOD)
Results: For the first part 11 + 7 pullups, 35 calories. Front Squats at 115-135-155-170lbs. Metcon 8:11.
Took this workout from CF Invicuts’ WOD from May 20.
3 rounds of
Then 1 round of
Then Fran… 21-15-9 of
The two rounds of
Results: For the Cluster round used 95-115-125lbs. Fran 5:27. I scaled Fran since the Women’s weight is only 65lbs and most Women Crossfit Athletes can back squat 100+lbs more than me.
Every 2 minutes for 6 minutes
Take 15 minutes and work up to a heavy
The 5 rounds for time (scaled version of the DT Hero WOD)
Cash out with 1000m row.
Results: L-Sit still sucked, used bent knees, need lots of work. Strict Press 1 x 150lbs. Metcon 8:47 (was 9:30 last time so big improvement). Row in 4:37.
6 rounds of Back Squats, resting 2-3 minutes per round
AMRAP in 8 minutes of
Results: Back Squats 170-195-220-195-220-230lbs. Metcon 107 reps (45 -45-17). Interesting metcon for the games but not very effective for training since the time is too short to get through the whole set (very few online athletes finished all 180 reps). I’d modify it into two 8 minute AMRAPs with 25 reps per exercise and a 4 minute break between AMRAPs. Maybe something to try next week.
Start with two 4 round 30/10 Tabatas
5 rounds
Go heavy for this one since it is only 3 reps.
Then a scaled version of the 2019 Games Qualifier Workout #1.
3 rounds
Results: SL Deadlift 95-115-135-145-150lbs/68kg. Only have one bar so doing both Deadlifts and Overhead Squats for the metcon did not work, was a very tough workout anyway. Metcon: 16:56.