Inspired by a Repwerks workout on Instagram, 3 rounds
Then Crossfit WOD from Jan 2, for time, 21-18-15-12-9-6-3 of
Results: Used 135lbs/60kg for the Front Squats. Metcon 15:07.
AMRAP in 20 minutes
Results: Targeted 5-6 rounds. Actual… 6 rounds plus 30 reps (282 reps total)
5 rounds of
Based on a Wodwell WOD from Insatgram. For time complete the following, EMOM stop and do 5 x Knees to Elbow (start first round with the 5 K2E)…
Results: Used 255lbs/115kg for the Deadlifts. Metcon 16:57, real grip killer since K2E are so slow. Messed up and only did 25 Snatches 🤪. DL weight was too heavy… recommend dropping to 135lbs since I was only able to do 2-3 reps before losing hold.
Deficit DL Warmup
6 rounds of
Then 2 rounds of
Then yesterday’s Tabata WOD from theboxprogramming… For total reps, 5 rounds of 20 seconds work, 40 seconds rest of each movement, rest 1 minute between rounds…
Results: Used 160lbs for the Bench Press. Dips 8-8. Metcon 32-32-33-32-32.
4 rounds
Then accumulate
Then the CF New England “Giddy Up” WOD, AMRAP in 15 minutes of
Results: Used 185 for the Bench Press. Metcon 9 rounds plus 2 reps. For the TRX Rows, put feet on my bench so body was parallel to the floor.