Deadlifts
For time perform one round of the following:
Results: New PR for Deadlifts. For the metcon we all finished between 11:20 and 12:20.
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.
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.
Complete as many rounds and reps as possible in 7 minutes of:
Rest 7 minutes
Complete as many rounds and reps as possible in 7 minutes of:
Result: Set 1: 6 rounds + 4RRs / Set 2: 5 rounds + 7 DLs