Pulled something in my left Bicep last week so some light core work today.
EMOM for 20 minutes (5 rounds of each)
Then 4 rounds of
Results: Used 85kg for the Hip Thrusts with a 1 second pause at the top of each rep.
Starting a cycle of Deadlifts inspired by RepWerks on Instagram.
Work up to a heavy
Then EMOM for 8 minutes
Then, inspred by a Crossfit mainsite WOD on Dec 24, 4 sets of Tabatas (8 rounds, 20 seconds work, 10 seconds rest)…
Results: 5RM DDL 225lbs/102kg. Used 165lbs/75kg for part 2.
CF New England’s “Outkast” WOD, for time
Then as finsher, one 4 minute, 20/10 Tabatta alternating between (4 sets of each)
Results: Metcon 13:00.
3 rounds of
Then for time
Then 3 rounds of
Results: Metcon 14:25.
5 sets of
Then Accumulate
Then 3 sets of
Results: Max Pause 3x Back Squat 210lbs/95kg. Hip Thrusts 15-15-13-7 plus 20 Pullups.