Not for time do 5 rounds of:
Then do reverse ladder of 10-9-8…3-2-1 of:
Results: For the pulls and squats got up to 55kg for the final 2 rounds. For the metcon, took around 9:34.
Part A – Not for time work on Front Squats, increasing weight to a good working level the do a couple of rounds at that level.
Part B – For time complete 4 rounds of:
Part C – Perform 3 rounds of:
Results: For Front Squats, 30kg, 40kg, 50kg, 55kg, 60kg, 60kg, 60kg. Part B took 3:47.
Every 2 minutes for 10 minutes (5 rounds) perform the following complex with bar in the front rack position:
Then do AMRAP in 8 minutes of:
Results: For the AMRAP – 5 rounds plus 8 Deadlifts.
Not for time work on the Core (taken from UTE Crossfit’s WOD from today):
Against a two-minute running clock for 5 sets, complete as many reps as possible of (taken from CFI WOD from November 19):
Rest 2 minutes between sets.
Results: Great mashup of workouts. For Core work, used 24kg KB for TGU, 8kg KB for Russian Twists. For the metcon part did a total of 163 reps (0r 173, I lost count in the first round :-P). Breakdown by round was 33(or 43), 36, 33, 30, 31.
EMOM for 20 minutes of:
Then AMRAP in 8 minutes of:
Results: Did the front squats starting on the floor, so had to clean it first. For AMRAP – 6 rounds plus 40 DU and 4 V-Ups.