| Day | Movement Class | Exercises | Priority |
| Monday | – | – | – |
| Tuesday | – | – | – |
| Wednesday | WG | Back Squat Ring Dip | Task |
| Thursday | W | Power Snatch | EMOM |
| Friday | W | Strict Press Dumbbell Row | EMOM |
| Saturday | – | – | – |
| Sunday | – | – | – |
| Day | Movement Class | Exercises | Priority |
| Monday | – | – | – |
| Tuesday | M | Run | Task |
| Wednesday | MW | Back Squat Devil Press | Task |
| Thursday | MGW | Power Snatch Double Unders Pullups | Time |
| Friday | M | Kettlebell Swings TRX Atomic Press Row | Task |
| Saturday | M | Run | Task |
| Sunday | – | – |
EMOM for 10 minutes (5 rounds of each) rotate through each station
Then for time do 27-21-15-9 of
Then for time
Results: First Metcon 7:32, Row 7:43. Hmmm almost like I planned it that way :).
Every two minutes for 12 minutes
The next part is taken from the CF New England WOD from Feb 5.
AMRAP in 15 minutes of
Results: Power Snatch 65-75-80-95-100-105lbs. Metcon 5 rounds plus 21 reps.
5 rounds
Then for time
Results: For the Back Squats 135-165-185-195-200lbs. Metcon in 10:58.
The scaling is not exactly the same as the one on the Games site, used full pullups here instead of jumping pullups and lighter weights for the snatch and OHS.
Prior to 8:00, complete 3 rounds of:
Then, 3 rounds of:
Prior to 12:00, complete 3 rounds of
Prior to 16:00, complete 3 rounds of:
Prior to 20:00, complete 3 rounds of
Prior to 24:00, complete 3 rounds of:
Results: Crushed it this time… 9 rounds plus 10 reps (118 reps/16 minutes). Last time finished 7 rounds + 9 reps (93 reps total/12 minutes). My overhead squat has improved considerably and at 45lbs I can now do a squat snatch so that speeds things up.