Spend 15 minutes working on overhead squats.
Every 2 minutes for 24 minutes (12 sets):
Cash out: 50 x Burpees for time.
Results: Working on the overhead squats, I got up to two rounds of 5 @ 30kg. For the burpees did all 50 unbroken in 2:45.
AMRAP in 7 minutes of:
Then do 5 rounds of Deadlifts:
Results: 5 rounds plus 5 Snatches. 70 reps.
Taken from Atomic Crossfit’s workout from today.
Every 3 minutes for 15 minutes do:
Then AMRAP in 12 minutes of:
Then do 4 rounds of 20 second work / 40 second rest of:
Results: 2 rounds plus 10 Burpees, 20 Rows, 20 S2OH (push press).
The original workout, if done as prescribed, would have only lasted 4 minutes since I cannot manage the second round weight. Also since I wanted a decent workout for Sunday, I modified the workout to be 3 sets at the lowest Rx weight. After the first 4 minutes I recorded my score then just continued to complete the 3 sets for time.
Results: After 4 minutes, 82 reps. For the complete 3 sets – 18:06.
Every 3 minutes for 12 minutes do
Then do AMRAP in 5 minutes:
Then every 30 seconds for 8 minutes do alternating:
Results: 4 rounds plus 5 x HSPU and 5 x SDHP.