3 rounds of
Then EMOM for 8 minutes
Then the Crossfit Mainsite Benchmark WOD from Jan 8, for time
Results: Used 205lbs/93kg for the Deadlifts. Muscle Ups from L-Sit on the floor, 11:58! Really happy with that.
Starting a cycle of Deadlifts inspired by RepWerks on Instagram.
Work up to a heavy
Then EMOM for 8 minutes
Then, inspred by a Crossfit mainsite WOD on Dec 24, 4 sets of Tabatas (8 rounds, 20 seconds work, 10 seconds rest)…
Results: 5RM DDL 225lbs/102kg. Used 165lbs/75kg for part 2.
Based on a couple of Crossfit Mainsite WODS…
For time 21-15-9 of
Rest 3 minutes then for time 21-15-9
Results: 9:47 and 7:31.
CF Mainsite WOD from 18. Oct… for time
Guidance on this WOD was to pick weights so that you can do the Deadlifts unbroken, Front Squats in less than 3 sets and the C&P in under 4 minutes.
Then finisher… AMRAP in 8 minutes of 30 seconds on/30 seconds off of
Results: Metcon 14:33, including time to change weight. Deadlifts unbroken, Front Squats 2 rounds (8/7), C&P 8 minutes :(. Finisher 74 cal.
3 rounds of
Then 10 rounds for time
Results: Took some time warming up for the deadlifts since I don’t do them so often. 45 second handstand hold felt like a long time, only could manage 30 seconds at the end. Metcon 19:52.