Part A: Perform 5 rounds of:
Part B: Every minute on the minute perform one 9 minute round of the following rep scheme 5-4-3-2-1-2-3-4-5 of:
Bench Press @ 70kg
Part C: For time perform reverse ladder 10-9-8-7-6-5-4-3-2-1 of
Result: For part C: 6:53
Inspired by Atomic Crossfit’s workout of the same name. For time complete one round of the following (time cap of 20 minutes):
Then set tabata timer to 30 seconds work / 30 seconds rest for 8 rounds and alternate each round:
Results: The metcon took 12:11, even though I think I accidently did 40 KB swings in the first round…
Do four, six minute rounds as follows:
Round 1:
Round 2:
Round 3:
Round 4:
Results: First 500m in 1:41, second in 1:55.
Not for time, do 5 Wall Walks. At the top, hold belly to wall for a count of 10 seconds (one-one-thousand, two-one-thousand, etc.):
Every 2 minutes on the minute for 8 rounds do:
Then AMRAP in 16 minutes of:
Results: Fro the cleans and presses used the following wights: 43, 45, 45, 45, 48, 48, 48. For the last two sets, I had to do some push presses for the last couple of reps to get the bar up. For the AMRAP did 9 rounds plus 9 Squats and 7 Dips.
Part A – EMOM for 10 minutes:
Part B – Then do AMRAP in 8 minutes of:
Part C – Then for time:
Results: Part B – 5 rounds plus 16 snatches (8 per hand), HR max = 174. Part C – 5:14, HR max = 172 / ave = 160.