10 rounds
- 1 x Power Clean @ 120lbs/55kg
- 3 x Strict Press
- 6 x Front Squat
- Rest 2 minutes
Then for time
- Row 3k (try and maintain nose breathing only)
Results: Metcon 16:03.
10 rounds
Then for time
Results: Metcon 16:03.
Set a timer for every 3 minutes for 18 minutes (6 rounds)… First 3 rounds
Then 3 rounds of…
Then for time 21-15-9 of
Results: Used 190lbs/86kg for the Front Squats (185lbs last time). Metcon 7:53.
Every 3 minutes for 9 minutes
Then every 3 minutes for 9 minutes
Then 4 rounds for time
Results: Used 185lbs for the Front Squats. Pistols with no heel elevation, but with 8kg KB as counter balance. Metcon 10:21.
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.