Do four, six minute rounds as follows:
Round 1:
Round 2:
Round 3:
Round 4:
Results: First 500m in 1:41, second in 1:55.
Not for time, perform the following:
Then, for time do 1 round of:
Results: Front Squats went so well, tried to make 68kg (bodyweight) but was unable to clean that weight at the end of the round. For the Metcon 14:58 HR max = 175 / ave = 165. Brutal, thrusters suck on the wrists (funny that the front squats above did not). Graph below is interesting… long plateau in the middle must be the double unders and the plateau at the end the final 21 burpees.
Heart Rate During Metcon
Against two minute running clocks perform 5 rounds of:
Then for time perform the following:
Result: For the Metcon part – Time 13:35 / HR max=171, ave=160. For the dynamic pushup I used a pair of small parallelets (sp?) I have to elevate one hand, then just alternated each side up and down for 15 reps. The Metcon worked out very well for a WOD I just made up since I could not complete the last set of pushups without a break.
Single Leg Deadlifts
Rest. Then for time perform 5 rounds of:
Result: AMRAP 9:05. My G2O was a Clean and Push Press. Could also substitute, snatches (bar or dumbell).
Since I have already done front squats this week and wanted to get in some HSPU, decided to do a modified version of Atomic Crossfit’s Almond Joy …
Warm-up 200 Double Unders
Then for time complete:
Move directly into…
Result: 22:48. Great combination of strength work plus a Metcon rolled into one. Part 1 was good and completed as described. Part 2 was more of a problem to get the weight and reps right. Started with 20kg/4 reps per hand, dropped to 18kg after two rounds sine I felt I was losing form badly, then for the last couple of rounds dropped to 4 reps total (2 per hand). Was whipped by the end anyway.
Next time: Start with 18kg and keep the 4 reps per hand format.