CrossFit Total

Back squat: 295 (PR)
Press: 125 (PR)
Deadlift: 405 (PR)
Total: 825 (PR)

Bodyweight: 144.6
Ratio: 5.71

Snatch + Run/Overhead squat

Strength: Snatch
1) 15 Minutes to a heavy Snatch.

165, was decently close on 171 (yay fractional plates)

2) 3 sets of 3 position Snatch at 80-85% of #1.

135-140(F from knee, close)-140

Conditioning: Sprint Nancy
5 Rounds for Time
Run 200m
7 Overhead Squats 95/65

7:43
Painful.

Back squat + Thruster/Pull up

Strength: High Bar Back Squat
Deload
5 @ 40%
5 @ 50%
5 @ 60%

Did it

Conditioning: 7 Minute Fran Ladder
3 Thrusters 95/65
3 Pull Ups
6 Thrusters
6 Pull Ups
9 Thrusters
9 Pull Ups
12 Thrusters
12 Pull Ups
Continue to add three reps each round for the remainder of the seven minutes.

10/18 pullups. Painful. Butterfly pullups for the first time in a long while, went pretty well considering. I think my squat strength has improved some, my pressing strength and/or overhead strength may have as well. The thrusters felt pretty good.

Snatch + KB Snatch + BB carry + Press

This is post #1000 on this log!

Snatch - heavy single
155, it was a struggle. Just not feeling it today, 75lbs felt awkward. Might not have warmed up properly.

KB snatches, 1.5pood
Set of 10 with each hand
Set of 5 with each hand, left hand/elbow was nervy and popping, so I stopped

BB carry- front rack, overhead, 135lbs

Press
Heavy single- 115, attempted 125, didn't try 120
3x10, 90lbs
10-10-8 (might have rushed this a bit)

Clean and jerk + Bench press

Clean pull + pause below knee hang clean + jerk
Max - 190 (PR hang clean, I think)
Attempts at 195- clark, close, spit out hard, almost into the door

Drop sets (singles of same complex)
165-170(failed jerk)-170

Clean pull triples
205-215-225

Bench press
5x3 at 160

Some KB snatches

Back squat + Overhead squat/Burpee

Strength: High Bar Back Squat
5 Rep Max

270 (PR)
Last two reps were pretty slow, nearly stopped at the sticking point. Still struggling to keep my knees out when it gets heavy.

Conditioning: “Jeremy”
21 – 15 – 9
Overhead Squats 95/65
Burpees

4:56
OHS unbroken. This was very painful.

Ring work + Run/Pull up/Ring dip/Double under + Push press

Buy In: 10 Minutes of Ring Work

Worked on iron cross progressions, strict muscle ups, a couple of kipping muscle ups, one skin the cat

WOD: 5 Rounds for Time
Run 200m
5 Pull Ups
7 Ring Dips
9 Squat Jumps to a Plate
25 Double Unders

10:43?
Strict pull ups
Muscle up into ring dips, strict ring dips

Push press
115x5-125x5-95x10-135x5-135x5

Press + Chin up/Press

Press 5x3
105

10/10 x 3 chin up/press 85lbs

Clean and jerk + Double under/Burpee/Toe to bar

Strength: Clean & Jerk
1.) 10 Minutes to establish a heavy 3 Position Clean + 1 Jerk (clean from floor, from 2″ above floor, above the knee then 1 jerk)

175

2.) Clean & Jerk: 1 @ 90% of #1; 1 @ 95%; 1 @ 100%; 1 @ 105%.

155-165-175-185

Conditioning: AMRAP in 8 Minutes
30 Double Unders
7 Burpees over a Plate
9 Toes to Bar

5 rounds + 15 double unders

Back squat + KB clean/Front squat

Strength: High Bar Back Squats
5 Sets of 5

245

Conditioning: Kettlebell Clean and Front Squat Ladder
With a partner, complete the ladder, alternating between partners.

1 clean, 1 pause front squat, 2 clean + 2 FS, 3/3, etc. up to 5, then back to 1/1, work back up ladder to 5/5

2x1.5pood KBs

Power snatch + Bench Press + Pull up

Power snatch doubles
115-125-135Fx3-115-125=130-130(1)

Bench press 5x3
155

Pull ups
12-12-12

Scapular contraction work

Press + KB Deadlift + KB Row

Press
Work to 1RM- 120 (ties PR)
80lbs x 10
80lbs x 10
85lbs x 10

Single leg KB deadlift, 1.5pood
10/10 x 3

Single arm row on bench, 1.5pood
5/5
7/7
7/7

Run

Competition movement prep
-clean and jerk, shoulder to overhead, 95lbs
-overhead squat, 115lbs
-45lbs DB thrusters
-double unders
-toes to bar
-muscle ups

400m Intervals
7 x 400m run on the 3 minute interval.

Snatch + Row/Wall ball/Pullup

Strength: Snatch
1) 10 Minutes to establish a max 3 position Snatch (from floor, 2″ from floor, top of the knee)

150

2) Snatch: 1 @ 90% of #1; 1 @ 95%; 1 @ 100%; 1 @ 105%.

135-145-150-160

Conditioning Granite Games 6.1
Row 500m
Then
21 – 15 – 9
Wall Ball Shots 20/16
Chest to Bar Pull Ups

7:41

Back squat + HSPU/Power clean

Strength: High Bar Back Squat
5 sets of 5

240

Conditioning: AMRAP in 7 Minutes
1 Hand Stand Push Up
1 Power Clean 155
2 Hand Stand Push Ups
2 Power Cleans
3 Hand Stand Push Ups
3 Power Cleans
Continue adding one rep each round for total reps in seven minutes.

38 reps

Competition Practice + Barbell Row

Ground to overhead + shoulder to overhead stuff with 95lbs
Buddy carry

2 rounds
45lbs DB thruster, 15 reps
30 double unders

Holy shit

Barbell row - sets of 8
135-155-155 or something

Back squat + Clean/Front squat

5RM back squat
265

Work to heavy/maximal clean + 2 front squat
205

Jerk + KB Clean and jerk/KB swing/Goblet squat + Double unders

Strength: Split Jerk
5 Sets of 1 at 90 – 95% of 1RM

190
Missed rep 3

Conditioning: AMRAP in 12 Minutes
10 Kettlebell Clean and Jerk (Right)
10 Kettlebell Swings
10 Kettlebell Clean and Jerk (Left)
10 Goblet Squats

4 rounds + 1 clean and jerk (right)

Cash Out: Max Effort Double Unders in 2 Minutes

154

Snatch + Clean and jerk + KB swing/Box jump/Pull up

15 minutes to 1RM snatch
165

15 minutes to 1RM clean and jerk
205

Two Rounds for Total Reps
1 Minute Russian Kettlebell Swings 1.5/1 pood
Rest 30 Seconds
1 Minute Box Jumps 24/20
Rest 30 Seconds
1 Minute Chest to Bar Pull Ups
Rest 30 Seconds

154

Snatch + Clean and jerk + Back squat

Snatch - 15 minutes to max
170 (PR)

Clean and jerk - 12 minutes to max
205

5x5 back squat
235

Barbell row + Snatch high pull

Barbell row set of 5, 3s pause at top
95-95-115-115-115-115 (maybe 1 more at 115, not sure)

"Chest bump" snatch high pull tripes
95-115-125-135-145-145-145

Back squat + Clean and jerk complex + Ring dip/Double under

Strength: High Bar Back Squat
25 Minutes to establish 5 Rep Max

260

Olympic Weightlifting: Clean & Jerk Complex
4 Sets of 1 Complex of 1 Clean + 1 Hang Clean + 1 Jerk

Worked up to 190

Conditioning: EMOM for 8 Minutes
5 Strict Ring Dips
Then Double Unders for the remainder of the minute.
Score is total number of Double Unders.

420

Snatch + Run/KB swing/Ring dip

Strength/Technique: Snatch
5 Sets of 5 at 60%, supposed to be touch and go

100lbs
Was not touch and go. Missed a few and made them up. Was pretty much continuous snatches for minutes 2-5 after the first set was pretty easy. This hurt a lot.

Conditioning: AMRAP in 11 Minutes
Run 200m
15 Russian Kettlebell Swings 1.5/1 pood
10 Ring Dips

5 rounds + 9 dips