4 rounds increasing weight each round if possible
Then @ max weight from above, 2 rounds of
Then for max reps, EMOM for 16 minutes rotate through the following movements (4 rounds of each)
Results: Overhead Press 43-48-50-52kg. Used 52kg for the Push Press. Metcon 65-63-51-46 reps.
Based on a workout from the Crossfit main site…
5 rounds for time of
Immediately followed by AMRAP in 5 minutes of
Immediately followed by 5 rounds for time of
Results: 6:51 and 6:34 for the two AMRAPs, 30 Deadlifts. Total time 18:25.
These two were individual WODs from the Crossfit main site posted for two different days, but since they complement each other so well, decided to mash them into a two part chipper.
Part 1 – AMRAP in 12 minutes
Rest 5 minutes then…
Part 2 – for time
Results: Part 1 – 4 rounds plus 25 reps @ 3kg. Kept weight hugged to chest for situps. Part 2 – 7:38. Used 70kg for Body Weight.
Started with a 6k run.
Then 10 rounds of
Then 6 rounds of
Then 1 round of
Then 3 rounds of
Results: The final Dip complex worked better with 4 reps, last round took a lot of effort. See if I can work up to the full 5 x 7.
AMRAP in 5 minutes
Rest 2 minute then
AMRAP in 5 minutes
Rest 2 minutes then
AMRAP in 5 minutes
Results: 13-24-35. Broke up the sets as needed to get the max reps.