Every 90 seconds for 9 rounds do 1-2-3-4-5-4-3-2-1 reps per round of
Then do 5 rounds for time of
Results: Getting both pullups and dips in for the round of 5 was difficult, used all of the 90 seconds. Also used too much weight on the dips and so didn’t get full extension in some rounds. Metcon in 11:22.
Do 5 rounds of
Then AMRAP in 12 minutes of
Results: Nice workout. For the AMRAP double unders were working so ended up with 1 round plus 112 reps.
Reusing a format from an old Atomic Crossfit workout.
EMOM for max reps do 4 different ladders increasing by 2 reps per round…
Start with a Strict Pullup ladder beginning at 2 reps
Rest one minute after failure then begin a Handstand Pushup ladder beginning at 2 reps
Rest one minute after failure then begin Strict Toes to Bar ladder beginning at 4 reps
Rest one minute after failure then begin Goblet Squat @ 24kg ladder beginning at 6 reps
Results: Pullups 2,4,6,8,8=28 HSPU 2,4,6,8,9=29 T2B 4,6,8,10,7=35 Goblet Squats 6,8,10,12,14,16,16=72
Take 15- 20 minutes and work up to a heavy
AMRAP in 20 minutes of
Results: Got up to 275lbs (125kg) with the deadlifts. For the metcon finished with 203 reps (23 calories rowed). Pace yourself. I finished the first part with 5:30 remaining which ended up being a lot of rowing :-p.
Atomic Crossfit’s Meet at the Bar WOD.
First warm up with 3 rounds of
Then spend 15-20 minutes working up to heavy Front Squats with the following rep scheme, rest as needed between sets.
Then AMRAP in 5 minutes of
Rest 3 minutes then AMRAP in 5 minutes of
Results: For the front squats got up to 200lbs (115/145/165/185/195/200). For the metcon – 7 rounds plus 4 reps then 4 rounds plus 14 reps.