Every 2 minutes for 20 minutes do Strict Press:
Then do 5 rounds for time of:
Results: For the Metcon: 13:34
For time row 5k.
Results: 21:57. Kept pace around 2:10 per 500m and 28-30 strokes per min.
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).
Take 15 minutes and work on Overhead Squats.
Work up to a heavy weight in 3 rounds of:
Then for time do a down and back ladders of:
Results: For Turkish Getups did 12kg, 14kg, 18kg. Did the AMRAP in 12:55.
| Day | Movement Class |
Exercises | Priority |
| Monday | – | – | – |
| Tuesday | W | OH Reverse Lunges | Task |
| Wednesday | G | Weighted Pullups Pullups Weighted Dips Dips |
Task |
| Thursday | – | – | – |
| Friday | – | – | – |
| Saturday | WG | Front Squats Toes to Bar Pullups |
EMOM |
| Sunday | – | – | – |
| Day | Movement Class |
Exercises | Priority |
| Monday | – | – | – |
| Tuesday | GW | Wall Walks Pullups Deadlifts |
Time |
| Wednesday | GM | Clusters L-Sits |
EMOM |
| Thursday | M | Run Walking Lunges Goblet Squats |
Task |
| Friday | – | – | – |
| Saturday | WM | Clean Push Press Double Unders |
Time |
| Sunday | MGW | Handstand Pushups Deadlift Assault Bike Row Muscleups Dumbbell Snatch |
Task |