A. Deadlift @ 65% of 3 RM (16/03/2013), OR 60% of 1 RM.
11×2 reps on 30 sec intervals.
B. 3 rounds: 10 pistols, 10 single leg DL, 8 strict pullups with 5 sec negative (weighted or scaled if necessary).
C. 3xME active hang (hollow body hold on bar), alternating with ME arch hold.
The third CF Games Open workout has been announced, and it’s the same as one of the workouts from last year’s Open:
WORKOUT 13.3
MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20 lbs to 10′ target)
90 Double-unders
30 Muscle-ups
WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (14 lbs to 9′ target)
90 Double-unders
30 Muscle-ups
MASTERS MEN – includes Masters Men 55+
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20 lbs to 9′ target)
90 Double-unders
30 Muscle-ups
MASTERS WOMEN – includes Masters Women 55+
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (10 lbs to 9′ target)
90 Double-unders
30 Muscle-ups
A. Deadlift felt great today, managed to lift 85# @ 60ish%. I really like these intervals, they are fun!
B. Pistols were a first for me today, and scaled, slow drop down on the bench with a light tap. Single leg deadlifts are tricky for me, geepers I find i lose my balance alot on these. Need work! KB26#. The strict press was another first -yay!!! and scaled as well. I did 3×6 with the help of the handy dandy blue band…and colin! Phew! love learning new stuff!!
C. active hang and arch hold, gooders. tough…don’t think i held any for a minute. but it’s all good!! great workout once again, thanks colin!!
good luck on workout 13.3 guys!!!
As much as i love Metcons I think I appreciate skill day even more.
A) 217.5# and ~3 seconds for each round
B) pistols to 16″ box, 80#kb for deadlifts, and 6 pull ups with 5 second negatives
C) a littile over a minute in each poition.
Congrats to Earl who did 13.3 tonight.