Every 3 minutes for 18 minutes
Then for time do 21-15-9 of
Results: For the Squats and Cleans did 95/115/125/135/140/145lbs. Metcon in 3:50.
Not for time do Front Squats, rest 2-3 minutes between rounds
Then for time do 3 rounds of
Results: For the metcon 5:34.
Redid the Bear Complex again. Last time I did it was in 2015 and before that in 2014.
Complete 5 rounds of the following. Record max weight in the round where you are able to do a complete set unbroken (in other words, not putting the bar down until all 7 sets are done).
7 sets of the following series of movements:
Results: Unfortunately could only manage 110lbs/50kg again, so no improvement on my 2015 efforts :-(. Progression was 65/95/110/115(failed in set 5)/115. For the last two rounds broke the sets into 5+2 then 4+2+1.
First do 3 rounds of
Rest as needed between rounds. Then do 3 rounds of
Then for time do increasing/decreasing ladders of
Results: For the TGU used 16/18/18kg. For front squats did 115/145/165lbs. Metcon in 9:28.
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)!