Perform 2 rounds for time of:
Then do 6 sets of the following, rest 30 seconds between sets:
Then do 3 rounds for time
Results: For the metcon finished in 5:40.
Four rounds of the following with a heavy working weight:
Then AMRAP in 15 minutes of
Results: Did the Front Squats with 135lbs. For the Metcon did 4 rounds plus 38 reps (9 dips, 15 thrusters, 14 KB Swings).
Spend 15-20 minutes working Handstands.
Not for time, do 5 rounds of:
For time do 3 rounds of:
For time do 3 rounds of:
Results: First round of the Metcon in 7:32. Second in 10:43.
So, following on to my last post, as a second workout, to keep in shape while on vacation here is the lower body version. Could also swap Back Squats for Deadlifts.
Not for time do 3 rounds of Deadlift with the following rep scheme:
Then for time do:
Results: For the max reps DL did 6 reps. Metcon in 17:00 (50 Air Squats are way easier than 50 pushups)
Taken from Crossfit321 in Brunswick, ME.
Every 2 minutes for 10 minutes (5 rounds), do:
5 x Back Squats @ 185lbs / 85kg
Then for time do 21-15-9 of:
Rest 5 minutes, then for time do 21-15-9 of:
Results: For the first part 3:51, for the second part 5:31.