Monthly Archives: May 2018

Week in Review for May 14 to May 20, 2018

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Strength and Skill Work:

Day Movement 
Class		 Exercises Priority
Monday W Front Squat
Dumbbell Press		 Task
Tuesday – – –
Wednesday – – –
Thursday G Strict Toes to Bar
Weighted Dips		 EMOM
Friday – – –
Saturday – – –
Sunday G Turkish Getups Task

Metcon:

Day Movement
Class		 Exercises Priority
Monday W Clean and Jerk
Run		 Task
Tuesday GM Handstand Pushups
Toes to Bar
Dumbbell Snatch
Burpees
Russian Twist
Mountain Climbers		 Time
Wednesday M Run Task
Thursday GM Pullups
Box Jumps
Kettlebell Swings		 Time
Friday – – –
Saturday – – –
Sunday GW Snatches
Burpees		 Task

Crossfit Regionals Event 4 then Turkish Getups

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For time do 2 rounds of

  • 10 x Snatches @ 95lbs
  • 12 x Burpees

Then with the clock still running 2 rounds of:

  • 10 x Snatches @ 65lbs
  • 12 x Burpees

Time cap: 9 minutes.

Then do 3 rounds of

  • 2 x Turkish Getups @ 21kg.

Results: For the Metcon I think I scaled the workout perfectly since I finished in 8:41 with a major burpee sprint at the end to get in under the 9 minute time cap.  For the TGUs warmed up with 2 x 10, 16 and 18kg.

Weighted Dips and Toes to Bar then Pullups, BJs and KBS

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AMRAP in 16 minutes of (adapted from Atomic CF “Call me an Uber”)

  • 5 x Strict Pullups
  • 10 x Box Jumps
  • 15 x Kettlebell Swings

Then EMOM for 12 minutes

  • Even Round – 5 x Weighted Dips
  • Odd Round – 5 x Strict Toes to Bar

Results:  Metcon 7 rounds plus 3 Pullups.

Dumbbell Snatches, Burpees, Toes to Bar and HRPU then Core Work

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AMRAP in 13 minutes of (another CF New England WOD)

  • 50 x Dumbbell Snatches (R+L)
  • 40 x Burpees
  • 20 x Toes to Bar
  • 10 x Hand Release Pushups

Then for total reps, 8 rounds of 20/10 Tababtas (4 minutes)

  • Mountain Climbers (R+L=1)

Then

  • 30 x Russian Twists Total (R+L=1)

Results:  Metcon 1 rounds plus 25 reps.  Mountain Climbers  110 reps.