4 rounds
Then EMOM for 10 minutes
Finisher 8 rounds, 20 seconds on / 10 seconds off, Tabatta
Rest 2 minutes and repeat Tabatta
Results: Done as shown. Didn’t keep track of the tabatta distances.
3 rounds of
3 rounds
Then 3 rounds of
Results: Used 255lbs/115kg for the Deadlift again (last time did 7 rounds of 3 at this weight). Metcon 13-12-13 Presses.
3 rounds of
Then EMOM for 8 minutes or until you cannot complete all reps in a round
Then 4 rounds of
Results: Used 195lbs/89kg for the Bench Press (my 3RM). Done as shown, last round of Bench Press had to split into 2+1 reps and last two rounds of dips split into 6+2 and 5+2+1.
6 rounds of, rest 1 minute between rounds
Rest 1 minute then 2 rounds of, rest 1 minute between rounds
Then 6 rounds of, rest one minute between rounds
Then 3 rounds of
Then 3 rounds of
Results: Used 65lbs/30kg for the Strict Press. Dumbbell Press 8 and 6 reps. For the shoulder taps put my feet on a 75cm box.
EMOM for 12 miutes
Then a Crossfit WOD from Instagram, for max reps
Then as finsher… 3 rounds
Results: Did seated Muscle Ups as usual, went well. Used 100lbs/46kg for the Metcon 20-23-10-13-5-6 reps per round/totals 35 Pullups and 42 OHP (combo of Strict Press and Push Press).