Deadlifts then DUs, KBS, Renegade Rows, Goblet Squats and Situps

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Every 3 minutes for 12 minutes

  • 8-10 x Deadlift @ 60-65% of 1RM

Then AMRAP in 15 minutes of

  • 40 x Double Unders
  • 20 x Kettlebell Swings @ 24kg
  • 40 x Double Unders
  • 20 x Renegade Rows (total) @ 18k
  • 40 x Double Unders
  • 20 x Abmat Situps
  • 40 x Double Unders
  • 20 x Goblet Squats @ 24kg

Results: Deadlift used 185lbs. Stopped after 1 round in the metcon. Calf cramp or something. Finished a couple of rounds of the Renegade Rows and Situps just so the day was not a complete waste.

Bench and Pushups then Pullups and Handstand Hold

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Every 3 minutes for 12 minutes

  • 5 x Bench Press @ 70-75% of 1RM
  • 10 x Plyometric Pushups

Then EMOM for 10 minutes

  • Even Minute – 6-8 x Strict Pullups
  • Odd Minute – 30 second Handstand Hold

Then 3 rounds of

  • 10 x Weighted Side Plank Crunches each side @ 5kg
  • 10 x Knee Tucks

Results:Used 155lbs for the Bench. Had to break up the plyo pushups near the end. Pullups 8-6-6-6-4+1+1.

Streetparking Atlas WOD

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This is a modified version of the Atlas WOD posted by Streeparking on Instagram.

6 rounds for time

  • 400m Row
  • 10 x Toes to Bar
  • 10 x Dumbbell/KB Atlas Lunge @ 14kg/30lbs per hand

1 Atlas Lunge = Reverse Lung L + Reverse Lunge R + Squat with DBs/KBs on shoulders.

Results: 26:49. Used Kettlebells in Front Rack.

Strict Presses and Reverse Rows then Crossfit Quarterfinal Test 21.3

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4 rounds of

  • 4 x Strict Press
  • Rest 30 seconds
  • 8 x Single Arm Dumbbell Reverse Rows per Hand
  • Rest 90 seconds

Then for time

  • 120 x Sandbag Thrusters
  • 120 Cal Row

Results: Strict Press 96-105-115-125. Used a 24kg Kettlebell for the Rows. Metcon 16:20. Was almost an even split between the two movements, 7:30 and 8:30 respectively.

Power Cleans then Crossfit Quarter Finals Test 21.5 (modified)

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Every 2 minutes for 10 minutes

  • 5 x Hang Power Clean

Then for time 9-6-3 of

  • Power Clean @ 90% from above
  • Burpee Box Jump Over

Results: Actually started to work on Snatches but they made my rotator cuff hurt so stopped that and switched to cleans. HPC 96-115-120-125-125lbs. Used 110lbs for the Metcon – 3:03.