5 rounds of
Then in as few sets as possible, rest no more than 10-15 seconds each break
Then in as few sets as possible, rest no more than 10-15 seconds each break
Results: Bench Press @ 85kg. Pushups 4 rounds (25-10-10-5) in 2:10. Pullups 7 rounds (8-4-2-2-2-1-1) in 2:47. My goal is to get up to 50 unbroken Pushups and 20 unbroken Pullups… still have a ways to go.
5 rounds of
Then the Crossfit Mainsite WOD from Feb 4, EMOM for 12 minutes accumulate (3 rounds of each)
Results: Used 165lbs/75kg for the Bench Press.
Work up to a heavy
Then EMOM for 8 minutes or until you cannot complete all reps in a round
Then for time, a variation on CF New England’s WOD from December 27, time cap 18 minutes
Results: 1RM Bench Press (rep scheme 5-3-2-2-1-1-1) 220lbs/100kg… new 1RMby far! Dips 6 rounds, only could manage 7 reps in 7th round. Metcon 15:35.
3 rounds of
Then EMOM for 8 minutes or until you cannot complete all reps in a round
Then 4 rounds of
Results: Used 195lbs/89kg for the Bench Press (my 3RM). Done as shown, last round of Bench Press had to split into 2+1 reps and last two rounds of dips split into 6+2 and 5+2+1.
3 rounds, rest 3 minutes between rounds
Then 3 rounds, rest 2 minutes between rounds
Then for time 10-9-8-7-6-5-4-3-2-1
Results: Used 70kg for the Bench Press. Part 1 12/10-9/10-8/8 reps. Metcon 8:43.