Category Archives: Long (< 20 min)

< 20 minutes

Front Squats then Pistols, Pullups and Bike

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7 rounds

  • 9 x Front Squats @ 60% 1RM
  • 7 x Front Squats @ 70% 1RM
  • 5 x Front Squats @ 80% 1RM
  • 5 x Front Squats @ 80%
  • 5 x Front Squats @ 80%
  • 7 x Front Squats @ 70%
  • 9 x Front Squats @ 60%

8 rounds for time

  • 8 x Alternating Pistol Squats (total, 4 per side)
  • 4 x Strict Pullups
  • Bike 400m

Results: Front Squats 135-155-175(x3)-155-135lbs. Metcon 19:04.

Row and Pistols

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Inspired by the Crossfit WOD from 25 June…

For time

  • Row 2000m
  • Every 90 seconds stop and do 6 Altenating Pistol Squats (3 per leg)

Then EMOM for 10 minutes

  • 1-2 x Pistol Squat (focus on weak leg only)

Results: 19:16 (12 rounds plus 76 seconds). Used 10kg plate under my heel for the squats. Left leg had a lot of issues, counted some no-rep, so used that for part 2.