Not for time do the following 9 sets of Deadlifts. Rest as needed between sets.
Then do Jackie:
Results: 125kg was a new 1RM. Not far from my goal of 2 x BW. For Jackie: 9:52. In April 2014 did it in 9:58.
Part A – Complex ladder, 5 rounds, rest 2 minutes between rounds:
Part B1 – For max reps alternating work 60 seconds / rest 60 seconds do 3 rounds of:
Part B2 – In the same format do:
Results: Part A – weights used were 50kg, 50kg, 50kg, 50kg, 55kg. Part B – 185 reps. Part C: 45 reps (10kg thrusters since i have no wall or ball) and knee raises.
Inspired by Atomic Crossfit’s workout of the same name. For time complete one round of the following (time cap of 20 minutes):
Then set tabata timer to 30 seconds work / 30 seconds rest for 8 rounds and alternate each round:
Results: The metcon took 12:11, even though I think I accidently did 40 KB swings in the first round…
Deadlifts
For time perform one round of the following:
Results: New PR for Deadlifts. For the metcon we all finished between 11:20 and 12:20.
Practice Plate Walks
Then every 2 minutes on the minute for 5 rounds hold handstand for 30 seconds
Then for time do 5 rounds of:
Result: Best I could manage was 2 sets at a time twice (one set is step up left / step up right / step down left / step down right). For the hold, started with belly to the wall, then switched to back to the wall. I think it would be good to also practice dismounts so I don’t have to down the wall at the end after the long hold. For the Metcon: 15:51, HR ave=160 / max=171