Part 1: Work on kipping Toes to Bar.
Part 2: Then do 5 rounds of the following:
Part 3: Do Simple Syrup and Lime from Atomic Crossfit which is 4 rounds for time of
Results: For part 3 – 15:55. Broke the first three rounds of push press into sets of 5, did the last round unbroken. Completed all rows right around 2min.
Do 4 rounds of:
Then AMRAP in 8 minutes of
Results: For the AMRAP – 3 rounds plus 10 Snatches, 3 T2B.
Every 3 minutes for 5 rounds perform the following:
Then 5 rounds of:
To finish do an 8 minute alternating Hollow Hold / Superman 20/10 Tabata (16 rounds).
Results: For part 1, only could do 4 presses in the 3rd and 5th rounds. For the metcon: 4:14.
Part 1: For form, do 5 sets of:
Part 2: Not for time do the following 9 sets of Deadlifts. Rest as needed between sets.
Part 3: Repeat of a workout I did in April 2014 which was one of the Masters Qualifiers for that year and took 16 minutes. For time do two rounds of:
Results: Completed the metcon in 15:17
Three sets of:
Then for time do 100 x KB Swings, EMOM stop and do 5 Burpees.
Results: Was able to do all 12 front squats each round. Good weight for right after vacation to get back in form but could have been heavier. HSPU did 8-6-6. Metcon completed in 5:27.