Scaled version of Swamp Rabbit Crossfit’s workout from 22. February.
AMRAP in 4 minutes of:
Rest 4 minutes then do AMRAP in 4 minutes of:
Rest 4 minutes then AMRAP in 4 minutes of:
Results: Round 1: 23 Snatches. Round 2: 12 Snatches. Round 3: 8 Snatches. Good combination of Metcon (Round 1 and 2) and strength (Round 3).
Every 2 minutes do 8 rounds of Front Squats with weights and reps shown below. Also in each set alternate between 5-8 x Kipping Pullups or 5-8 x Kipping Toes to Bar. So do a set of Front Squats, followed by either Kipping PU or Kipping T2B. In the next round switch PU or T2B. Try and focus on efficiency in the kip.
Then do AMRAP in 10 minutes of:
Results: For the AMRAP did exactly 7 rounds.
Not for time do 3 rounds of:
Do 4 tabatas of 4 minutes each (8 x 20 seconds on / 10 seconds rest) for each of the following:
Results: Didn’t count. Only tried to keep the number of reps consistent throughout.
Every 2 minutes for 10 minutes (5 sets):
Then every 2 minutes for 10 minutes (5 sets):
Then an AMRAP in 7 minutes of:
Results: For the AMRAP did 5 rounds plus 4 Cleans.
Not for time do 5 rounds of:
Then do reverse ladder of 10-9-8…3-2-1 of:
Results: For the pulls and squats got up to 55kg for the final 2 rounds. For the metcon, took around 9:34.