3 rounds of
Then 3 rounds of AMRAP in 4 minutes, rest 2 minutes between rounds
Results: Used 130lbs for the Presses, split rrps up as needed to get all 5 in per set with no more than 20 second rest between reps 5-4+1-4+1. Cleans 13-10-12 reps.
The Crossfit New England WOD from Nov 9.
5 rounds of, rest approx 15-20 seconds between reps, 2 minutes between sets
Then every 3 minutes for 15 minutes
For the Goblet Clean take a single kettlebell and, with both hands, clean it into a goblet hold, then twist to face right, twist to face left and return the KB to the floor… repeat.
Results: Done as shown. Cleans are OK, need to work on form so tried to focus on full extension, foot position, etc.
4 rounds of
Then, for time, the Crossfit Mainsite WOD from today, 50-35-20 reps of
Then as finisher, 3 rounds of
Results: Used 185lbs/85kg for the Bench Press again. Last time broke the sets into 3+1, this time all 4 unbroken. Metcon 15:25.
EMOM 2 minutes for 20 minutes
Then 4 rounds of
Then AMRAP in 8 minutes
Results: Metcon 5 rounds and 5 Cleans plus 230m Row.
5 rounds to work up to a heavy
Then for time
Relsults: Front Squats 120-130-150-170-185lbs/85kg. Metcon 18:20.