Crossfit mainsite WOD from 2013….
For time do
Then 5 rounds of
Then
Results: 17:45. Good shoulder workout. 20kg Dumbbells are a lot harder than a 40kg bar (would have probably finished in half the time)!
Not for time do 6 rounds of
Rest exactly 3 minutes between lifts. Start round 1 at 50% of what a possible 3RM would be then go up from there…
Then do 2 sets of AMRAP in 7 minutes of:
Rest 3 minutes before starting the second round.
Results: Deadlifts 135/185/225/255/270/275lbs (125kg). For the AMRAPs, set 1 did 6 rounds plus 12 reps, set 2 did 6 rounds plus 9 reps.
Not for time do five sets of
Then do four sets of
AMRAP in 6 minutes of
Results: For the AMRAP did 4 rounds plus 13 reps.
Every 3 minutes for 15 minutes do
For time do 3 rounds of
Results: For the Deadlifts did 135/185/225/255/275 lbs. For the metcon 14:30.
EMOM for 10 minutes do
Then AMRAP in 18 minutes of
Results: If the first part is too lame do 6-8 of each. For the metcon exactly 6 rounds (was not lame 🙂 )