For time (Murph Hero WOD)
Partition the Pullups, Pushups and Squats as desired. For example 20 rounds of
Results: Partitioned as shown. 38:07. First 1600m 7:32, second 8:28.
5 rounds of
For time 27-21-15-9 of
Results: Presses 95-115-125-130-135lbs. Metcon 15:15 (brutal).
3 rounds of pike lifts.
4 rounds
12 rounds for time – time cap 15 minutes (2020 Dubai Crossfit Championship Workout 3)
Results: For the pike lifts I seem to be somewhere in the moderate range according to the video. Metcon 8 rounds (stopped at 14 minutes to keep things symmetrical)
Spent time working on my Clean skills after watching this Instagram post.
Then 3 rounds of the following complex
Then 5 rounds of
Then two 4 minute, 20/10 Tabatas, rest as needed between.
Results: Foot movement was good with lighter weights, with heavier weight noticed that only my right foot moved. I also widened my grip so that the bar sat higher in my hip crease rather than on my upper thigh. Power Cleans and Cleans 65-75-85lbs. Squat Cleans 95-115-135-155-160lbs.
5 rounds of
For time
Then for time
Results: Metcons 5:58 and 4:45. As prescribed started with the pullups and deadlifts before going into the first set of thrusters and dips.