Take 15 to 20 minutes and work on Pistols. Record best set.
Then EMOM for 10 minutes:
Then for time:
Results: Best Pistol round was 6 alternating reps (3 per leg) unbroken with heel on 10lb plate and 5lb counter balance. For the HSPU, used 3cm deficit for first 6 rounds then 5cm for the last 4. Metcon in 14:50.
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.
For time do 5 rounds of:
Results: Third time I did this type of workout. Took a total of 44:34 this time (44:50 and 43:57 the other two times).