Sunday · Sep 27

5 rounds for time of

SHORT METCON

Morning · Garage

5 rounds for time of

AStrength piece

Plank 3 × 60 s

strict compound piece first, then condition (CompTrain / Mayhem / NCFIT, 08 §9 r1-2); isolation stays on the AMP (method §5).

BMetcon · ~9 min

5 rounds for time of:
15 dumbbell bench presses, 50 lb dumbbells Int 35
25 hanging knee raises

crossfit.com pattern: 5 rounds for time (27% of their metcons); dumbbell bench press + hanging knee raise paired 0×; dumbbell bench press 50 lb (5× on crossfit.com, 15 reps drawn with it). Estimated 9 min (short).

Score:

Evening · AMP

Back · Biceps · Glutes

Kneeling Face Pull2 × 15
Cable Row (single handle)3 × 10–12
Resisted Teaser3 × 10–12
Kneeling Side Crunch3 × 10–12

Easy night: 3–4 reps in the tank on every set. Fixed mode.

Loads:

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