Take 15 to 20 minutes and work on Pistols. Record best set.
Then EMOM for 10 minutes:
Then for time:
Results: Best Pistol round was 6 alternating reps (3 per leg) unbroken with heel on 10lb plate and 5lb counter balance. For the HSPU, used 3cm deficit for first 6 rounds then 5cm for the last 4. Metcon in 14:50.
Do 2 sets of:
Then do the metcon part of Atomic Crossfit Burrittooooo – Every 6 minutes for 18 minutes… 3 sets:
Results: Used 18kg for the TGU. For the metcon each took: Set1 – 3:50, Set2 – 4:10, Set3 – 4:45 (kind of took it easy on the last set 🙂 )
Not for time do 6 sets of deadlifts increasing weight each set
Rest as needed between sets.
Then do “Christine” three rounds for time of:
Results: 80% is 240lbs/110kg so stopped there. Bodyweight is around 72kg. Did the metcon in 13:58.
Do 5 sets of:
Then , every 90 seconds, for 30 minutes rotate through each station (5 sets of each):
Then for time :
Results: Maxed out on all of the second part each round except the handstand pushups. For the HSPU got 8 in the first round then 5 per round after. Rowed 500m in 2:01.
Every minute on the minute for 10 minutes do the following. Practice doing an efficient unbroken set.
Then not for time take 15-20 minutes to work up to a heavy:
Then for time do “Jackie”
Results: For the Push Press ended up at 125lbs/56kg. Jackie in 10:24. Rowed 1k in 4:18 which is over 30sec better than two weeks ago.