Every 2 minutes for 10 minutes, work up to a heavy
Then EMOM until failure
EMOM for 10 minutes
Results: Strict Press 95-115-125-135-140lbs. For the second part, used 75lbs and got in 3 rounds. Muscle Ups were not pretty, still need to work on form.
Every 2 minutes for 10 minutes, work up to a heavy
Then a full body interval workout from heatherblackfit Instagram.
Using a single dumbbell, 4 rounds of 30 seconds work / 10 seconds rest…
Results: For the Front Squat got up to 200lbs (new 3RM!). Used a 16kg Dumbbell for the intervals and was questioning the choice of 16kg after the second round but finished anyway. Only 8 reps of Russian Twists in last round.
EMOM for 20 minutes
Then AMRAP in 12 minutes
Results: Used a 10kg weight vest for the pullups and pushups. Metcon 3 rounds plus 10 cal.
Every 3 minutes for 15 minutes do 2 sets of the following complex, increase weight per round. Pause and reset between sets.
Then for time 3-6-9-12-15-18 reps of (CF New England WOD from 10.28.2021)
Rresults: 95-115-125-130-135lbs. Metcon 13:36.
3 rounds of
Then the ChristopherRobin WOD from Atomic Crossfit.
AMRAP in 3 minutes of
Rest 3 minutes then AMRAP in 3 minutes of
Rest 3 minutes then AMRAP in 3 minutes of
Results: Used 3kg medicine ball between my feet for thee knee raises. Metcon… To set the starting weight I used my 5RM or 80-85% of 1RM. 4 rounds – 3 rounds – 2 rounds plus 9 reps.