Take 15 minutes and work up to a heavy:
Then, AMRAP in 18 minutes of:
Results: For the Front Squats got up to 3 x 200lbs/91kg. For the metcon did 1 round plus 21-15-9-111 reps (total 401 reps).
Every 2 minutes 10 minutes do:
Not for time do 3 rounds of 5 Thursters, starting with an empty bar and increasing weight to your working weight for the next part.
With a continuously running clock do “Death by Thrusters”:
Results: For the warm up started with the empty bar and then did 5 x 65lbs and 5 x 95lbs. Then for the metcon used 95lbs/43kg. Completed 9 rounds plus 7 reps (52 reps total).
Four rounds of the following with a heavy working weight:
Then AMRAP in 15 minutes of
Results: Did the Front Squats with 135lbs. For the Metcon did 4 rounds plus 38 reps (9 dips, 15 thrusters, 14 KB Swings).
Warm up with 200 Double Unders, then work on Ring Muscle Ups and Handstands.
Shortened version of the CFI workout from 22 September 2016:
Complete as many rounds and reps as possible in 7 minutes of:
Rest 7 minutes
Complete as many rounds and reps as possible in 7 minutes of:
Results: Success on all fronts. For the warm up got in 105 unbroken double unders, then got my first muscle up (then proceeded to do 5 more, including 2 in a row) and was able to hold a handstand for around 5 seconds. For the metcon, in the first part, I got 2 rounds plus 250m row and 5 Thrusters, for the second part got 3 rounds plus 20 box jumps and 5 ring dips.
After a warmup, do two rounds of the following resting and working on mobility between rounds:
Then spend 12 – 15 minutes working up to heavy Thrusters with the following rep scheme:
Then do AMRAP in 12 minutes of:
Results: Heaviest Thruster was 115lbs, so I used 85lbs for the AMRAP… 6 rounds plus 6 Thrusters