Every 2 minutes for 6 minutes, work up to a moderate weight
Then starting from the final weight in the last round, every 2 minutes for 10 minutes work up to a heave triple of
Return weight to Front Rack position after each rep and pause for 2 seconds to reset.
Then 5 rounds for time
Results: Thrusters 105-115-120-125-130lbs. Metcon 12:28.
5 rounds
Work up to a heavy 3 rep Hang Power Clean.
Then, based on a Street Parking WOD from Instagram…
For max Burpee Box Jump Overs, complete 4 rounds of AMRAP in 3 minutes
Rest 2 minutes between rounds then repeat (total of 4 x 3 minute AMRAP)
Results: Power Cleans – 95-105-115-120-125lbs. Metcon 20+18+17+18=73 reps total. Really good metcon.
Every two minutes for 10 minutes (5 rounds)
Then 3 sets of
AMRAP in 12 minutes alternating hands per round (all 18 reps with left hand then all 18 reps with right hand is one round)
Results: Snatches were good. Worked on form and full extension. Metcon 5 rounds + 12 reps
4 rounds
Then 6 rounds of the following complex
Increase weight per round.
Then the Crossfit New England WOD from March 23.
AMRAP in 15 minutes of
Switch Dumbbells however you like, alternate or first half of reps on one hand second half of the reps on the other.
Results: Cleans 65-75-85-95-110-115lbs. Metcon 7 rounds plus 12 reps. Did half DB reps.on one hand before switching to the next.
Another Hotel WOD.
3 sets of the following (total of 9 rounds), rest as needed between sets.
AMRAP in 12 minutes of the following complex
For the reverse lunges, alternate legs so you end up doing two reps on one leg and one on the other leg keeping the dumbbell overhead for all reps.
Results: Metcon 2 rounds plus 24 reps. 50lbs may have been too heavy.