Front Squats then Pistol Squats and Atomic PU

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Accumulate 2 minutes

  • Freestanding Handstand Hold

Then 3 rounds of

  • 1 x Pause Front Squat @ 70% of 1RM
  • 6 x Front Squat
  • Rest 2 minutes

Then inspired by the Crossfit WOD from 9 Feb, for time

  • 15-12-9 x Pistol Squats (l+r=1 rep)
  • 30-24-18 x TRX Atomic Pike Pushups

Results: Used 155lbs/70kg for the Front Squats. Metcon 16:20 (left leg is really weak!)

Handstand Work then Snatches and Wall Balls

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5 rounds of

  • 30 second Handstand Hold
  • 8-12 x Seated Dumbbell Press @ 10kg per hand
  • Rest 2 minutes

Then 2 rounds with empty bar

  • 3-5 x Snatch Pull to Waist
  • 6-8 x Panda Pull
  • 1 x Hang Snatch

Then AMRAP in 10 minutes

  • 1-2-3-4… x Power Snatch @ 75lbs
  • 12 x Wall Balls / Sandbag Thrusters

Results: Metcon 6 rounds.