Warm up to a heavy working weight with 3-4 sets of:
Then every 3 minutes, for 15 minutes (5 sets):
Then Amrap in 10 minutes of:
Results: For the strict shoulder press used 125lbs/57kg. For the AMRAP did 7 rounds plus 11 Box Jump Overs.
Do 2 sets of:
Then do the metcon part of Atomic Crossfit Burrittooooo – Every 6 minutes for 18 minutes… 3 sets:
Results: Used 18kg for the TGU. For the metcon each took: Set1 – 3:50, Set2 – 4:10, Set3 – 4:45 (kind of took it easy on the last set 🙂 )
Not for time do Back Squats with the following rep scheme.
Then every 2 minutes for 2 rounds do
Then do “Annie”, 50-40-30-20-10 of
Results: Added my back squat weights above. For the round of 10 used 175lbs/80kg. Finished Annie in 8:56.
| Day | Movement Class |
Exercises | Priority |
| Monday | W | Deadlifts | Task |
| Tuesday | WG | Bench Press Pushups |
EMOM |
| Wednesday | – | – | – |
| Thursday | W | Front Squats | Task |
| Friday | – | – | – |
| Saturday | – | – | – |
| Sunday | WG | Pullups Handstand Pushups Overhead Lunges Toes to Bar |
EMOM |
| Day | Movement Class |
Exercises | Priority |
| Monday | WM | Deadlifts Row Box Jumps |
Task |
| Tuesday | WGM | Power Cleans Pullups Box Jump Overs Toes to Bar |
Task |
| Wednesday | M | Row 5k | Task |
| Thursday | M | Thrusters Burpees Renegade Rows |
Time |
| Friday | – | – | – |
| Saturday | M | Run 6k | Task |
| Sunday | – | – | – |
Warm up with 3 rounds of:
Then every 2 minutes for 16 minutes (4 rounds of each) do:
Then do the same 2 minute model but for:
Results: Stuck to the full reps for all rounds. No metcon today.