Every 3 minutes for 12 minutes
Then 3 rounds for max reps/calories
Results: Front Squat 115-135-165-175lbs. Metcon 101-91-93 reps.
Keeping up the high rep model this week trying to build strength. Every 2 minutes for 14 minutes
Then AMRAP in 20 minutes of Strict Cindy
Results: Based on a 145lbs 1RM 70-80-95-115-80-80lbs. For the Metcon 13 rounds plus 3 reps.
3 rounds for time
Results: 22:51. Nice 20 minute or so cardio workout when time is limited. Based on a workout from Atomic Crossfit: Temple of your Dreams. Same idea but 4 RFT and Pullups, not strict T2B so if you have the time, throw in another round.
E3MOM for 12 minutes (4 rounds)
Then do the following, each time you need to rest do 3 x Deadlifts @ 210lbs/95kg
Then do the following, each time you need to rest do 3 x Handstand Pushups.
Results: For the Pushups – 9:38. Kettlebell Swings – 6:27.
Inspired by Regionals Event 2 (Linda), but since I only have one bar modified it to be more of a strength workout.
For time do the following (time cap 10 minutes)
Take 2 minutes to move weights, then for time do (time cap 10 minutes)
Take 2 minutes to move weights, then for time do (time cap 10 minutes)
Results: Had a lot of issues with the original version of the WOD so adapted it to work better. Above is the modified version, below is the original. With the original, the first part worked well, the second and third parts were too hard and I couldn’t finish even the first round in the 2 minutes, so switching to a time cap made it better. For the last round finished in 9:19.
E2MOM for 10 minutes
Take 2 minutes to move weights, then E2MOM for 10 minutes
Take 2 minutes to move weights, then E2MOM for 10 minutes