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.
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.
Not for time do 5 sets of:
Increase weight each round working up to the weight for the next part (so don’t try and get to a 3 rep max).
Then two sets of the following, rest 3 minutes between sets:
Then do AMRAP in 12 minutes of:
Results: For the Front Squats did 65, 95, 115, 125, 135lbs. For the AMRAP did 3 rounds plus 10 Burpees, 15 Thrusters, 10 RRows. 75lbs Thrusters is a killer weight, heavy enough to be hard but not too heavy that I couldn’t do the first round unbroken.
Not for time do 6 sets of deadlifts increasing weight each set
Rest as needed between sets.
Then do “Christine” three rounds for time of:
Results: 80% is 240lbs/110kg so stopped there. Bodyweight is around 72kg. Did the metcon in 13:58.