Every 4 minutes for 24 minutes do Front Squats
Between each set do 3 reps weighted pullups @ 25lbs
EMOM for 24 minutes (6 sets of each)
Results: After so many reps lost count. Just kept going and going…
Dropped into Crossfit321 in Topsham (Brunswick), Maine and this was the workout. Sam was a member of this Crossfit for a while while at Bowdoin…
Not for time do 3 rounds of Bench Press with the following rep scheme:
Then for time do:
Results: This is a great holiday upper body workout. Need to come up with the equivalent lower body workout. Max effort bench ended up with 3 reps at 180lbs/80kg. Metcon in 20:22.
Taken from Crossfit321 in Brunswick, ME.
Every 2 minutes for 10 minutes (5 rounds), do:
5 x Back Squats @ 185lbs / 85kg
Then for time do 21-15-9 of:
Rest 5 minutes, then for time do 21-15-9 of:
Results: For the first part 3:51, for the second part 5:31.
The original workout was a partner workout, but since I missed the class I just did it alone and split it into 3 rounds…
For time do 3 rounds of:
Results: 14:31
Part A: Not for time do Deadlifts with the following rep scheme, scale weight as appropriate:
Part B: First do AMRAP in 4 mins, rest 3 minutes, then do AMRAP in 6 minutes, rest 3 minutes, then do the complete set for time (taken from Atomic Crossfit’s When Pigs Fly):
Results: Set 1 made it to 3 Wall Balls, Set 2 made it to 10 DUs at the bottom, Set 3 finished in 8:32. 136kg is a PR for Deadlifts.