9 rounds to work up to a heavy 1 RM of
Then AMRAP in 8 minutes of
Results: Got up to 95kg on the Bench in round 7, failed at 98kg. No round 9. Metcon 3 rounds plus 8 reps.
5 rounds to work up to a
For time 21-18-15-12-9-6-3 of
After each set do
Results: Back Squat 61-70-80-85-91kg. Metcon 23:08.
4 rounds increasing weight each round if possible
Inspired by Joeller Blades’ Instagram post on August 22…
EMOM for 8 minutes with single Kettlebell, complete all reps with KB on one side in one minute, then switch to the other for the next minute (4 rounds per side).
Results: Strict Press… 30-34-36-39-43kg.
Based on a workout from the Crossfit main site…
5 rounds for time of
Immediately followed by AMRAP in 5 minutes of
Immediately followed by 5 rounds for time of
Results: 6:51 and 6:34 for the two AMRAPs, 30 Deadlifts. Total time 18:25.
3 round of
For the Split Squats, put both front foot and back foot on 20kg plates, bring knee to floor.
5 rounds for time
Results: Metcon 14:16