Take 15-20 minutes build to a heavy complex (one complex is all 3 movements before putting bar down).
3 rounds for time of
Results: Really liked this one. For the Heavy Complex got up to 145lbs. For the Metcon used 95lbs – 9:56.
Using an empty bar, 3 rounds of
Rest as needed between rounds
Take 20 minutes and work up to a heavy
Then 3 rounds for time
Results: C&J – 175lbs. Metcon 13:31. Handstand Pushups were really weak, could only manage sets of 3 unbroken. Also, would have been about 60 seconds faster but was attacked by a giant playful Berner Sennenhund who thought running with me would be more fun than going for a walk with his person.
Every 90 seconds for 12 minutes alternate between the two stations
Then for time
Then 3 rounds of 30 seconds work / 30 seconds rest (9 minutes total) of
Results: Used 50lbs dumbbells for the bench and rows. Metcon 19:27.
Every 3 minutes for 15 minutes (5 rounds)
Every 6 minutes for 24 minutes (4 sets)
Results: Squat Cleans 95-115-125-135-145lbs. Metcon 3:43-3:53-3:48-3:40. Probably would have been better to have used only 5 minutes instead of 6 per round since over 2 minutes rest was probably too much.
Took 20 minutes to work on Snatches and Overhead Squats.
Then AMRAP in 20 minutes
Worked on only nose breathing, so kept a pace which did not require me to start breathing through my mouth. Lisa has been trying the same in her workouts. More information on this blog: Rethink Your Breahing.
Results: Overhead Squats and Snatches went well. Even got to a Squat Snatch at 75lbs. Metcon 2 rounds plus 400m/25 KBS.