Take time to work on Squat and Front Rack mobility.
Every 2 minutes for 20 minutes
- Set 1 – 5 x Front Squat @ 60%
- Set 2 – 3 x Front Squat @ 75%
- Set 3 – 3 x Front Squat @ 80%
- Set 4 – 2 x Front Squat @ 85%
- Set 5 – 2 x Front Squat @ 90%
- Set 6-10 – 1 x Front Squat @ 95%
Then AMRAP in 10 minutes of (taken from Dubai Crossfit Championship Workout 1)
- Alternating Single DB Devil Press @ 16kg (switch sides each rep)
Results: Front Squat 145-155-165-175-185-205-210-210-210-210lbs. Metcon 92 reps. Broke my dumbbell trying to switch hands too soon :-(. Now it does not do 16kg. I guess it is time for me to move to 18kg.