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.
Every 2 minutes on the minute do Back Squats as follows:
5-5-5-5-5 @ 80kg
Then for time complete:
Results: 16:15. The original workout also had Toes to Bar as a the second set, but I forgot to do it when I was working out so if you are up to an extra challenge add them into the mix. Be warned, as written it was already really hard.
Every 2 minutes for 10 minutes:
The do two rounds of the following 3 sets, rest 3 minutes between each set:
Set 1: AMRAP in 3 minutes of:
Set 2: AMRAP in 3 minutes of:
Set 3: AMRAP in 3 minutes of:
Results:
Not for time do Back Squats and between each set do 7 x Toes to Bar:
Rest and then for time:
Rest and then do AMRAP in 9 minutes of:
Results: 1000m in 3:41. AMRAP 6 rounds plus 7 pullups.
Not for time do 5 rounds of:
Then do 4 rounds for time of:
Results: Modified version of today’s Fit2Day workout (3 x 10 minute partner AMRAP workout with the same movements split into couplets except I substituted pullups for jump squats). Since I didn’t have a partner I changed it up a bit tpoget the same amount of workout time but all at once. My Metcon took 18:55 HR max = 177(!) / ave = 168.
For the strength and skill part, it took a couple of rounds to get the muscle up timing down again but by the 3rd round was able to do all 3 unbroken.