3 rounds
Increase weight per round, rest as needed.
This next part is mostly a repeat of a WOD from 2017.
5 rounds for time
Results: Metcon 15:48 (finished last time in 17:45, including 200 Double Unders, so not so bad this time).
Take 15 minutes and work up to a heavy
The next part is taken from the CF New England WOD from January 16.
AMRAP in 5 minutes of
Rest 5 minutes then AMRAP in 5 minutes of
Rest 5 minutes then AMRAP in 5 minutes of
Results: Deadlifts got up to 290lbs. Metcon – 1 round plus 8 reps (32 reps), 2 rounds (36 reps), 3 rounds (36 reps). Interesting that all 3 ended up with almost the same number of reps.
Take 15 minutes and work up to a heavy
The next part is taken from the CF Invictus WOD from Jan 5, 2019.
For time do 30 rounds of
Results: Got up to 3 x 135lbs for the strict press but failed at 145lbs with only two reps. For the metcon 14:42.
For max reps do 3, 4 minute, 20/10 Tabatas (8 rounds each), rest 2 minutes between Tabatas
Then take 15-20 minutes and work up to a heavy
Rest at least 2 minutes between lifts.
Results: Mountain Climbers 165 reps, Russian Twists 61 reps, Situps 65 reps. Deadlifts 135-155-170-185-205-225-275lbs/125kg.
Inspired by the Crossfit Mainsite WOD from December 12, 2018.
3 rounds for time
5 rounds of
Results: Didn’t warm up much since the metcon is basically a warmup. Finished the Metcon in 5:27. Deadlifts 115-135-165-185-220.