What is good about this form?
SWOD: Overhead Squats 1 Rep Max
Metcon: “CFVN” AMRAP 10min
- 20 Pass Throughs (PVC)
- 20 Squats
- 20 Sit Ups
- 20 Back Extensions
- 20 Push Ups
- 20 Chin Over the Bar
We have noticed that most of us leisurely stroll into the gym and take our time warming up. At the end of your warm up most of us are not sweating. It is important that we use that 10 min for the warm up wisely to warm up our muscles, lubricate our joints, and get a sweat going. This will help us reach more PR's and prevent injury. So, for this Metcon, it is going to be the CFVN Warm Up AMRAP in 10 min. Have fun with this and get an idea of what intensity you will need the next time this warm up is RX'ed.
Post your comments and times
SWOD: 70lb 1 rep max
ReplyDeleteMetcon: 17 chin ups short of 2 rds
SWOD: 125x1
ReplyDeleteMetCon: 2 rds + 8 sit-ups
OHS Workin on it..
ReplyDeleteMETCON 2Rds + 11Pass Thrus
SWOD: 205x1
ReplyDeleteMetcon 2 rds + 20 squats
SWOD: 65x1 not a PR
ReplyDeleteMetcon: 2 rds
OHS 210X1
ReplyDeleteMETCON 2RNDS EVEN
OHS 135x1
ReplyDeletemetcon: 2 rnd's
I got back from my mission successfully...however I came back with a cold and bronchitis. :( I'll be back in the gym as soon as I can though! Hope everyone is doing well.
ReplyDeleteSWOD: 80# (PR)
ReplyDeleteMetcon: 1 rd + 5 push-ups -- everything still hurt from Saturday's workout
Swod: 100x1 (pr)
ReplyDeleteMetcon: 1.58 rds
95lbs for 1 time overhead backsquats
ReplyDelete1 round
CFFB
ReplyDeleteSWOD: Backsquats 275x5,305x5,315x5 screwed this up as i was supposed to do ALL sets at the same weight
METCON:
15min AMRAP,
10 supine ring rows,10 ring pushups
= 9 rounds + 8rows
SWOD: OHS 100x1
ReplyDeleteMetcon: Started with pull ups, 1 round + a bunch of other stuff.
SWOD: OHS 100x1 PR!
ReplyDeleteMetcon: 25 reps shy of 2 rounds.
SWOD OHS 75# PR
ReplyDelete1 rd
125# and 2 full rounds plus 15 pass thrus
ReplyDelete