Take 20 minutes and work up to a heavy
Then for total time of all 6 rounds
3 rounds of
Rest 1 minute, then 3 rounds of
Results: Front Squats 185lbs. Metcon 13:58… the Rx version has a timecap of 10 minutes and Handstand Pushups for both parts, but I figured this version would make for a better workout.
For total time
Then, rest 1 minute before continuing with:
Then, rest 1 minute before continuing with:
Record total time for that part and then take 7 minutes and work up to a heavy complex
Results: 21.3 – 15:40. 21.4 – 130lbs (Power Clean and Hang Power Clean). After time was up did one more 21.4 complex @ 135lbs.
Take 20 minutes and work up to a heavy
Then EMOM for 16 minutes rotate through the following stations each minute (4 sets of each)
Results: Part 1 – 175lbs. Part 2 used 115lbs for the Front Squats.
Take 15 minutes and work up to a heavy
Then AMRAP in 15
Results: Front Squats – 170lbs. Metcon 7 rounds plus 32 reps (4 reps short of 8 rounds).
Repeat of the workout from November of 2019. A twist on the CFNE Benchmark Macho Man WOD.
Take 15-20 minutes build to a heavy complex (one complex is all 3 movements before putting bar down).
3 rounds for time of
Results: For the Heavy Complex – 145lbs. (same as last time). For the Metcon used 95lbs – 10:02 ( 9:56 last time running ). Keep each set of the complex unbroken to avoid the extra clean that you’ll need after putting the bar down.