Take 5-7 rounds and work up to a heavy
Then 4 rounds of
Results: Front Squat
Matched my old 1RM from some years ago, so happy with that. Hip Thrusts took a lot of time so didn’t do a metcon today.
3 rounds of
Then, based on CF New England’s WOD from May 7, three 4 minute AMRAPs for max calories Rowed…
AMRAP in 4 minutes
3 rounds of
Max Calorie Row in remaining time.
Rest 4 minutes, then AMRAP in 4 minutes
3 rounds of
Max Calorie Row in remaining time.
Rest 4 minutes, then AMRAP in 4 minutes
3 rounds of
Max Calorie Row in remaining time.
Results: Was able to get a handstand hold of around 8-10 seconds per round. Metcon 12-0-12… second round was hard, finished the 3 rounds with about 10 seconds left.
Take 5 rounds, working up to a heavy deadlift…
Then 3 rounds for time
Results: Deadlifts 225-255-265-275-285lbs/130kg. Metcon 9:56.
3 rounds increase weight per round of
Then increasing from heaviest weight from above, 5 rounds, resting 2 minutes between rounds, work up to a heavy
Then 10 rounds for time, inspired by the Crossfit WOD from 22 May.
Results: Zombie 45-65-95lbs. Front Squats 120-135-155-170-185lbs/85kg. Metcon 7:02 (misread my own instructions and only did 2 Power Cleans).
3 rounds
5 rounds for time with a 1:1 work to rest ratio between rounds
Results: Pullups 8-7-7-6-5. Pistols started with heel raised on a 25lbs plate, switched to 10lbs plate for last round… all good. Metcon 16:00.
