Friday · Sep 25
4 rounds, each for time, of
METCONMorning · Garage
4 rounds, each for time, of
AStrength piece
Landmine press 3 × 10 each arm
strict compound piece first, then condition (CompTrain / Mayhem / NCFIT, 08 §9 r1-2); isolation stays on the AMP (method §5).
BMetcon · ~13 min
4 rounds, each for time, of:
10 push-ups
10 sit-ups
15 dumbbell shoulder presses, 35 lb dumbbells Int 25
Rest as long as the round took between rounds.
10 push-ups
10 sit-ups
15 dumbbell shoulder presses, 35 lb dumbbells Int 25
Rest as long as the round took between rounds.
crossfit.com pattern: intervals (10% of their metcons); push-up + sit-up paired 108×, push-up + dumbbell shoulder press paired 0×, sit-up + dumbbell shoulder press paired 2×; dumbbell shoulder press 35 lb (4× on crossfit.com, 15 reps drawn with it). Estimated 13 min (classic).
Score:
Evening · AMP
Back · Biceps · Glutes
- Kneeling Face Pull2 × 15
- Pullover Rope3 × 10–12
- Side-Lying Leg Extension3 × 10–12
- Single Leg Hamstring Curl3 × 10–12
Easy night: 3–4 reps in the tank on every set. Fixed mode.
Loads: