Mashup of a RepWerks workout from Jan 25 and a Crossfit WOD from May 21…
5 rounds of
Then 4 rounds of
Then AMRAP in 20 minutes of
Results: Bench 16-18-20-21-21kg. Dips 14-12-12-10+2. Pullups 8-6-6-6. Metcon 3 rounds plus 20 situps, 10 twists and 566m Row.
Inspired by some of RepWerks Instagram posts…
5 rounds work up to a heavy
Then accumulate
Then AMRAP in 5 minutes of
Rest 3 minutes, then AMRAP in 5 minutes of
Results: Bench 195lbs. (8@135-5@165-3@185-3@195-3@200(fail after 2 reps). Dips took 7 rounds. Pullups 24 and 32 (did these the next day together with a 6k run).
4 rounds for max reps/cals
Results: Used 50kg (55%) for the Bench. Metcon 56 – 39 – 30 – 30.
4 rounds of
Then 2 rounds of
Then, Joeller Blades workout from Feb 27 (might want to watch the video in Instagram).. EMOM for 12 minutes with a single Kettlebell, do all 3 sets on one side then switch to other hand (2 rounds with each hand total)
Results: Bench Press used 195lbs for first 3 rounds (failed after 2 reps in round 3) and 185lbs for the last round. Used 20kg KB for the Metcon, challenging movements.
4 rounds of
Then 2 rounds of
Then 3 rounds for time of
Results: Used 185lbs/84kg for the Bench Press. Metcon 16:42.