Every 4 minutes for 20 minutes do:
For time do two rounds of:
Rest 4 minutes between sets.
Results: For HSPU did 13-10-10-7-6. For the Metcon I forgot what I wrote :-/ and did two 5 minute AMRAPS instead of everything for time. So ended up doing 38 reps in the first round and then 28 reps in the second round.
After a warmup, do two rounds of the following resting and working on mobility between rounds:
Then spend 12 – 15 minutes working up to heavy Thrusters with the following rep scheme:
Then do AMRAP in 12 minutes of:
Results: Heaviest Thruster was 115lbs, so I used 85lbs for the AMRAP… 6 rounds plus 6 Thrusters
Not for time do Front Squats working up to a heavy max.
Then do AMRAP in 5 minutes of:
Rest 3 minutes and then AMRAP in 5 minutes of:
Results: First 5 minute round did 3 rounds plus 7 t2b + 9 WB. Second round did 2 rounds plus 7 t2b + 14 WB + 24 DUs.
Part A: Not for time do Deadlifts with the following rep scheme, scale weight as appropriate:
Part B: First do AMRAP in 4 mins, rest 3 minutes, then do AMRAP in 6 minutes, rest 3 minutes, then do the complete set for time (taken from Atomic Crossfit’s When Pigs Fly):
Results: Set 1 made it to 3 Wall Balls, Set 2 made it to 10 DUs at the bottom, Set 3 finished in 8:32. 136kg is a PR for Deadlifts.
Not for time, warm up with 2 rounds of:
Every 4 minutes for 20 minutes do:
Then do 5 rounds for time of:
Results: Worked up to the front squat with 3 sets of 5 at increasing weight. For the metcon, 7:02. Not bad considering it is the same weight and reps as FRAN.