DB press + Row/Pull up/Shoulder to overhead/Burpee

Seated DB press
5RM - 50lbs

With a 12 Minute Clock
Row 750m
Then AMRAP
7 Pull Ups
7 Shoulder to Overhead 115/75
7 Burpee Lateral Hops

Score = Total Reps of AMRAP

154 reps

Shoulder press + Airdyne

Shoulder press
5RM - 112.5
1x5 at 95% - 107
2x5 at 90% - 101.5
1xmax reps at 60% - 18 at 67.5

Airdyne
10x 30s hard/30s easy
Tried to keep the hard sections >22mph

Clean and jerk + RDL

Clean + hang clean + jerk
Hit 205, hit a clean at 215 but missed the hang. Missed the clean at 210.
2 back-off of the same complex, 185

3x5 RDL, 225lbs

Snatch + Bench press

Snatch singles up to 160

Bench press 2/ 13 pull ups between sets
5RM - 160
1x5 at 95% - 152
2x5 at 90% - 145

Clean and jerk + Clean and jerk/Burpee

Clean and jerk - single
205
Cleaned 215 but couldn't hit the jerk

EMOM for 16 Minutes
Odd Minutes: Clean Complex @ 65% - 75%
Clean Pull
Pause at Knee
Hang Clean
Front Squat
Jerk
Even Minutes: 10 Burpee Lateral Hops

140lbs

Back squat + Wall ball/KB swing/Double under

Back Squat (6 @ 70% of 1 RM) - 210lbs
Back Squat (4 @ 80% of 1RM) - 240
Back Squat (3 @ 85% of 1RM) - 255
Back Squat (3 @ 90% of 1RM) - 270

3 Rounds for Reps
AMRAP in 3 Minutes
10 Wall Balls Shots 20/16
20 Russian Kettlebell Swings 1.5/1 pood
30 Double Unders
Rest 1 Minute

370reps

Bench press + Pull up/Push up/Double under

Bench Press (Work to a Heavy 5 Rep) - 155lbs
Bench Press (2 Sets of 5 @ 90% of above) - 140lbs
Bench Press (Max Reps @ 60% of 5 Rep) - 30 at 95lbs

AMRAP in 11 Minutes
10 Dead Hang Pull Ups
15 Deficit Push Ups
30 Double Unders

6 rounds + 2 reps

Back squat + Goblet squat/KB swing/Box jump

Back Squat (6 @ 75% of 1RM) - 225lbs
Back Squat (4 @ 80% of 1RM) - 240lbs
Back Squat (4 @ 85% of 1RM) - 255lbs

21 - 15 - 9
Goblet Squats 53/35
Kettlebell Swings 53/35
Box Jumps 24/20

5:10

Shoulder press + Pull up + Bench press

Shoulder press
5RM - 110lbs
Hit 4 at 112.5
5 at 105 (95%)
2x5 at 100 (90%)
1x18 at 67 (max reps at 60%)

3x12 strict pull ups

Bench press
5RM - 150lbs
2x5 at 135 (90%)
1x21 at 90lbs (max reps at 60%)

Clean and jerk + Clean/Run

Clean & Jerk Complex (Work to a Heavy Complex, clean + front squat + jerk) - 200lbs
Clean & Jerk Complex (3 sets of 2 @ 75-80% of above) - 155lbs

AMRAP in 9 Minutes
7 Cleans 135/95 (Full Squat)
Run 200m

4 rounds + 3 reps

Interval chipper thing + DB press/Back extension + Snatch

5 Intervals for Reps
#1 – 3 Minutes
100 Double Unders
AMRAP Russian Kettlebell Swings 1.5/1 pood
Rest 1 Minute

#2 – 3 Minutes
Row 500m
AMRAP Hand Stand Push Ups
Rest 1 Minute

#3 – 3 Minutes
100 Double Unders
AMRAP Sit Ups
Rest 1 Minute

#4 – 3 Minutes
Row 500m
AMRAP Ring Dips
Rest 1 Minute

#5 – Choose your favorite and repeat. (I did double unders and KB swings)

224 reps

A/B, 3 rounds:
8 seated DB press, 40lbs
15 back extension/hip extension

Snatch singles
Hit 160, missed 165 behind once

Deadlift + Row/Deadlift/Box jump/Push up

Deadlift (work to heavy 5) - 315lbs

For time:
Row 750m
Then 21 – 15 – 9
Deadlifts @ Body Weight
Box Jumps 24/20
Hand Release Push Ups

8:45

Back squat + Double under/Overhead squat/Pull up

Back Squat (3 Sets of 3 @ 80% - 90%) - 240lbs

3 Rounds for Reps
AMRAP in 3 Minutes
30 Double Unders
10 Overhead Squats 95/65
10 Pull Ups
Rest 1 Minute

360+, the last number didn't save in Wodify correctly.

Snatch + Clean and jerk

Snatch + hang snatch + overhead squat
Hit 155
Snatched 160 from the floor once or twice, but couldn't hit the hang

Clean + hang clean + jerk
Hit 190, wasn't the prettiest jerk
Cleaned 195 twice but couldn't hit the hang
Did 185 as a backoff

Snatch + Push press/Chin up

Two pause snatch pull + hang snatch + snatch
Hit 150
160 spit me out, 155 hit hang, 155 ugly miss, 135 miss :(, snatched 135 from the floor because I was annoyed

3 sets, A/B
5 push press, 135lbs
8 chin ups

Seated DB press + Box jump/Wall ball/KB clean/Run

Seated Dumbbell Presses (Work to an 8 Rep Max)
45lbs

3 Rounds
10 Box Jumps 24/20
15 Wall Ball Shots 20/16
20 Kettlebell Cleans 53/35
Run 200m

8:59

Snatch + Clean and jerk + Straight leg dealift

Snatch pull + hang snatch from below knee + snatch from floor
Hit 150
Missed hang at 160 behind, then twice in front

Clean and jerk singles up to 220 (PR)
Did it 3 times, the jerks were a little sketchy, but definitely Crossfit makes

Cleaned 225 (PR)

Straight leg deadlift, sets of 8
Worked up to 225

Hell of a week

Bench press + Run/KB swing/Push up/Ring row

Bench Press (Work to a 1 Rep Max) - 190 (PR)

3 Rounds
Run 400m
30 Russian Kettlebell Swings 1.5/1 pood
20 Hand Release Push Ups
10 Ring Rows

10:36

Power clean + Row/Power clean/Box jump/Ring dip

Power Clean (Work to a 1 Rep Max) - 195 (PR)
Power Clean (2 Sets of 3 @ 80% of 1RM) - 155

With an 11 Minute Clock
Row 750m
Then AMRAP
10 Power Cleans 135/95
10 Box Jumps 24/20
10 Ring Dips
Score = Total Reps of AMRAP

122

Front squat + Thruster/Pull up

Front Squat (Work to a 1 Rep Max)

256 (PR)

Fran
21-15-9
Thrusters, 95# / 65#
Pull-ups

3:01 (PR)
Crushed my previous best time, but so close to sub 3:00 it was almost disappointing.

Snatch + Clean and jerk + Row

Snatch pull to knee (pause) + hang snatch + hang snatch
Hit 155
Cool picture of me at 145 got picked up my LifeAsRx's Instgram
http://instagram.com/p/wIm7cvnwD8/?modal=true

Clean + hang clean + jerk
Hit 195, I think

5x300m row, 1:00 rest between

Snatch + Clean and jerk

Snatch singles up to 165

Clean and jerk singles up to 195
Cleaned 205 twice

Bench press + Double under/DB snatch/Situp

Bench Press (5 Sets of 3 @ 90+% of 3RM)
155lbs

4 Rounds for Time; 15 Min Cap
50 Double Unders
25 Dumbbell/Kettlebell Snatches from the Floor
15 Med Ball Sit Ups 20/14
Snatches must start from the floor each rep and may be alternated as you wish.

Men’s Snatch = 30 – 35% of Body Weight
Women’s Snatch = 20 – 25% of BW

11:12
45lbs DB

Front squat + DB thruster/Pull up/Run

Front Squat (3 Sets of 5 @ 70%)
180lbs

AMRAP in 9 Minutes
9 Dumbbell Thrusters
9 Pull Ups
Run 200m

5 rounds + 2 reps
25lbs DBs, were a little light

Clean and jerk + Chipper

Clean and Jerk (15 Minutes to a 1 Rep Max)

205lbs

“Chipper on Saturday” with 20 Min Cap
10 Ground to Overhead 115/75
20 Burpee Lateral Hops
30 Overhead Lunges (alternating 15/leg) 45/25
40 Double Unders
500m Row
40 Double Unders
30 Overhead Lunges
20 Burpee Lateral Hops
10 Ground to Overhead

11:12

Back squat + Overhead squat/Toe to bar/Push press

Back Squat (4 Sets of 5 @ 90% of 5RM)

235lbs

For Time with a 12 Minute Cap
4 Rounds
10 Overhead Squats 95/65
15 Toes to Bar
20 Push Press 95/65

10:48

Snatch + Bench press

Snatch singles
Hit 160
Couple of close misses at 165

Bench press 5x3, 12 strict pull ups after each working set
150

Shoulder press + Double under/Clean and jerk

Shoulder Press (Work to a 1 Rep Max)

130lbs (PR)

Metcon (AMRAP – Reps)
10 Minute Ladder Up

35 Double Unders
Clean and Push Jerk (1, 2, 3, 4, 5…) 135/95

Score = Total Reps of Clean and Push Jerk
35 Double Unders, 1 Clean and Push Jerk; 35 Double Unders, 2 Clean and Push Jerk… etc. Power Cleans are acceptable.

32 reps

Shoulder press + Paused front squat

Shoulder Press (Work to a 2 Rep Max) - 125
Shoulder Press (1 Set of 2 @ 95% of above) - 118.5
Shoulder Press (2 Sets of 2 @ 90% ) - 112.5
Shoulder Press (Max Reps @ 60% of 2RM) - 20 reps at 75lbs

Paused front squat
3s in bottom, 10s in top

1RM - 215

3x3 at 85% - 182.5

Back squat + Clean

Back squat - 5RM
??
I think it was 260, but I didn't write it down

Cleans
I think I just worked up singles, I can't remember.

Snatch + KB clean/Burpee/Ring row

Snatch (Work to a Max Double) - 160lbs

Metcon (AMRAP – Reps)
3 Rounds for Reps
AMRAP in 3 Minutes
10 Kettlebell Cleans (5 Each Arm) 53/35
10 Burpees
10 Ring Rows
Rest 1 Minute

198 reps

Bench press + KB swing/Power clean/Box jump

Bench Press (Work to a 3 Rep Max) - 165
Bench Press (1 Set of 3 @ 95% of above) - 157
Bench Press (2 Sets of 3 @ 90% of 3RM) - 147.5

After each working set, complete max effort strict pull ups up to 12 reps for a total of four sets.

Wittman (Time)
Seven rounds:
1.5 pood Kettlebell swing, 15 reps
95 pound Power clean, 15 reps
15 Box jumps, 24″ box
Post total time.
1.5/1 pood; 95/65; 24/20

21:00 cap
Completed 6 rounds + 15 swings and 12 power cleans

Paused front squat + Double unders

Paused front squat
3s in bottom, 10s in top

1RM - 225

3x3 at 83% - 186.5

“5 Minute Flight Simulator”
5 – 10 – 15 – 20 – 25, etc.
Unbroken sets of double unders
Complete unbroken sets of double unders, adding 5 reps each round and proceeding as far as you can.

275 reps, which I think is completing the set of 50?

Snatch + Clean and jerk + GHR

Power snatch + hang snatch from below knee
Hit 135
Missed 145 a few times, usually by catching the power too low

Clean and jerk to 165

Tried doing a couple of sumo deadlifts. I don't really know how to do that.

Did a couple of BB rows, didn't really want to do those

3x5 glute ham raise

Snatch + Clean and jerk + Shoulder press

Snatch + Hang snatch
145
150 miss, 150 missed hang behind, missed hang in front
Hit 135, missed 145

Clean + clean + jerk
170
Missed second clean at 185
Made 185 with a bit of a press out
Missed jerk at 185

Should press - work to a heavy double - 115

Back squat + Run/Overhead squat/Muscle up

Back squat - 4x2
260lbs

3 Rounds
Run 400m
10 Overhead Squat, 115lbs
5 Muscle Ups

12:23
Struggled with the muscle ups, especially the last set

Bench press + Wall ball/Pullup/Run

Bench press - 4x5 at 90%+ of 5RM
145lbs

I think there were probably strict pullups between sets, but I don't really know

21 – 15 – 12 – 9
Wall Ball Shots 20/16
Pull Ups
Run 400m

??
Pretty sure I did it, I think I went unbroken, even

Shoulder press + Box step/KB swing/S2O

Shoulder Press (Work to a 2 Rep Max) - 125lbs
Shoulder Press (1 Set of 2 @ 95% of above) - 118.5
Shoulder Press (2 Sets of 2 @ 90%) - 112.5
Shoulder Press (Set of Max Reps @ 60% of 2 Rep) - 18 reps at 75lbs

3 Rounds for Reps
AMRAP in 3 Minutes
10 Box Step Ups 24/20
10 Russian Kettlebell Swings 1.5/1 pood
10 Shoulder to Overhead 95/65
Rest 1:00

250 reps

Paused Front Squat + Row

Paused front squat
3s in bottom, 10s in top

1RM - 225

3x3 at 80% - 180

500m row
1:39.4

Snatch + Clean and Jerk + BB row + Back extension

Paused snatch pull to knee + paused pull to knee + hang snatch + hang snatch from below knee
Did a bunch of reps, two waves, hit 155 on the second wave which I was very happy with
Took 160 a few times, missed it behind once from the pause

Power clean + push jerk
135-145-155-165-175-165

Barbell row - 5s
135-155-165-165-165

3x15 back extension

Press + Back squat + Curl + Pull ups + Snatch + Clean

AM
Press
3RM - 117 (PR)
2x3 at 95% - 111
2x3 at 90% - 105.5
1xmax reps at 60% - 17 at 70

Back squat, no belt, in nanos
5 at 235
3 at 250, was trying to make that my heavy 5 for the day
5 at 240

BB curl - 10s
45-50-55

3x15 strict pull ups

PM
Snatch singles - waves
140-150-160-170(f, decent)-170
155(f, close)-155-161(f, close)-161-165(f)
135-145-155-162(f)-162(clark)

Clean doubles
135-145-155-165-175-185-195-205(clark)-205(f but went under)
185-190-200(1, f)

Back squat + Toe to bar/Box jump over/Sledgehammer/Run/Pull up

Back squat - 4x3
255lbs

Zombie Apocalypse Survival WOD
Four Rounds
10 Toes to Bar – Kick ‘em in the face!
10 Box Jump Overs – Jump over wounded zombies.
10 Sledgehammers (each arm) – Bash the zombies heads in!
Run for your life! (400m)
10 Pull Ups

15:55

Snatch + Clean and jerk + Clean pull

Snatch pull + hang snatch + snatch
Missed twice at 140, then made
Missed twice at 150 but made the hang both times, second one from floor was nearly a crazy save
Missed hang at 150
Missed hang at 135, then smoked it because fuck that
Smoked 145
Missed hang at 151

Clean and jerk - doubles
Hit 165, jumped to 185 and missed first jerk
Took 185 again, sketchy make on jerk, second clean spat me across the garage

Clean pull - triples
185-195-205-205-215

Clean and jerk + HSPU/KB swing/Lunge/Double under

12 minutes to a max
Clean pull + clean + hang clean + jerk

205

EMOM 5mins
1 complex at 75%

10 Handstand Push Ups (3:1 Seated DB Presses)
40 Russian Kettlebell Swings 1.5/1 pood
50 Ft. Single Arm KB Overhead Lunges
100 Double Unders
50 Ft. Single Arm KB Overhead Lunges (other arm)
40 Russian Kettlebell Swings
10 Handstand Push Ups

7:03

Bench press + Thruster/Pullup/Run

4x5 bench press @ 90% of 5RM
140lbs

10 strict chin-ups between sets

AMRAP in 11 Minutes
7 Thrusters 95/65
7 Pull Ups
Run 200m

6 + 2 thrusters

Paused front squat

Paused front squat
5s in bottom, 12s in top

1RM - 220

3x3 at 85% - 187

Snatch + Clean and jerk + Airdyne/Pull up

Snatch singles up to 160lbs

Clean and jerk singles up to 185lbs

10-8-6-4-2
Airdyne 0.5 miles
Chest to bar

Didn't run a clock, just wanted to do a little work

Bench press + Run/Pull up/Push up/Run

Bench press
5RM - 155lbs
1x5 at 95% - 147lbs
1x5 at 90% - 140lbs

4 Rounds for Time
Run 200m
15 Dead Hang Pull Ups
15 Deficit Push Ups
15 Russian Kettlebell Swings 1.5/1 pood

11:19

Shoulder press + Row

Press 3RM - 115lbs
1x3 at 95% - 110lbs
2x3 at 90% - 103.5
1xmax reps at 60% - 22 reps at 69lbs

3x500m row with 2:00 rest between
1:44.9
1:48.0
1:51.7

Paused front squat

Paused front squat
5s in bottom, 12s in top

1RM - 220

3x3 at 83% - 182.5

Back squat + Overhead squat/Double under/Wall ball/Sit up/Front squat

Back squat
Heavy 3 - 260
1x3 at 95% - 247
1x3 at 90% - 235

Did 14 strict pullups after sets 1 and 2

3:00 AMRAPs with 1:00 rest between
10 overhead squats, 95lbs
30 double under

20 wall ball
20 sit up

10 front squat, 95lbs
30 double under

306 reps
Really struggled with the wall ball. It's extra hard with a slam ball and my legs were really tired today.

Bench press + Row

3x10 bench press
125lbs

5x300m row, 1:00 rest between
1:05.7
1:04.1
1:03.4
1:04.0
1:04.1

Clean and jerk + Power clean/Thruster/KB swing/Lunge

Clean pull to knee (pause) + clean pull to knee (pause) + hang clean + jerk
Hit 215
Ties all time C&J PR. Took a shot at 220 for the complex, but not today.

For time:
25 power clean
25 thruster
25 KB swing
25 front rack lunge (total)

95lbs barbell, 1.5 pood KB
At the top of each minute (not the first), perform three burpees

6:44

Bench Press + Run/Pull up/Ring dip

A. 3x10 bench press (close grip, pause on chest)
130

B. 14 strict pullups
Made it!

3 rounds for time:
Run 400m
10 chest to bar pull up
10 ring dip

Rest 1:1
The run should be as fast as possible- no pacing.

10:18
1:57 - 2:00 - 2:18
Plus a bit of stopwatch manipulation

Front squat

Paused front squat - 5s in bottom, 10s in top
Work to 1RM
215
Took two shots at 225, but no dice

3x3 at 80%
172lbs

Snatch + Clean and jerk + Row

Snatch singles up to 165
Missed 170 three times, second time missed it back

Power clean + push jerk touch and go double up to 170
One back-off at 165

Rowing in bits and pieces, trying to accumulate meters

Put on Gladiator and rowed for a good while (15,505m) in the evening

Got the pull-up bar hung up in my garage. Shout out to Paul for helping with that.

Snatch + Run/Deadlift/Box jump/Ring dip

Snatch - 15 mins to a max single
172 for a PR! Shout out to Mike for taking a video: http://www.coachseye.com/v/X7s4

Followed it up with a pretty close miss at 175: http://www.coachseye.com/v/cjKj

For time:
Run 200m
21 Deadlifts 185/125
21 Box Jumps 24/20
21 Ring Dips
Run 400m
15 Deadlifts
15 Box Jumps
15 Ring Dips
Run 800m
9 Deadlifts
9 Box Jumps
9 Ring Dips

12:32

Back squat + Double under/Power clean/Pull up/Push up

Back squat
Heavy 5 - 255
1x5 at 95% - 245
1x5 at 90% - 230

EMOM as long as you can up to 16 Minutes

Odd Minutes:
25 Double Unders
5 Power Cleans 135/95

Even Minutes:
5 Pull Ups
10 Hand Release Push Ups

Made it!

Shoulder press

Got home late after laser tag

Shoulder press
Heavy 5 - 106
3x5 at 95.5
1x20 at 63.5

Clean and jerk + Shoulder press

Power clean + push jerk double, touch and go
Hit 165, did a full clean for 2nd at 170 and missed the jerk

Back offs at 135, 155, 160

Shoulder press
Heavy 5 - 105
2x5 at 95lbs
1x20 at 60lbs

Back squat

Back squat
Heavy 3 - 260 (no belt)
270 for 1
1x3 at 247 (95%)

Ran out of time here

Shout out to Bob who squatted over 300 for the first time when we left the garage and went to the gym where I had to coach

Snatch + BB row + BB curl

Snatch doubles up to 150 after a couple of missed
Hit 155 for a single, not much of a chance at the second
Wave 2
135 (close miss on second)
135
140 (little save on second)
145 (smoked it)
151 (miss, 2x)

Pendlay row
3x5 + some extra, 135lbs
Shoulder was bothering me a little so I didn't push this

3x12 BB curl, 45lbs

Clean and jerk + Run/Ground to overhead/Burpee

2 Clean + 1 Jerk (Work to a heavy single)

205lbs

2 Cleans and 1 Jerk
Metcon (Weight)
EMOM for 5 Minutes
With 70 - 80% of Heavy 2 Clean + 1 Jerk
1 Clean Pull
1 Hang Clean
1 Clean from Floor
1 Jerk

165lbs

3 Rounds for Time
Run 400m
7 Ground to Overhead 135/95
12 Burpee Lateral Hops

10:57

Bench press + KB swing/Box jump/Situp

Bench Press (Work to a 10 Rep Max)
135lbs
Bench Press (1 Set of 10 @ 95% of 10RM)
130lbs

Bench Press (1 Set of 10 @ 90%)
120lbs

Perform 12 strict pull ups after each working set of bench presses for a total of 3 sets of 12


Metcon (AMRAP - Reps)
3 Rounds for Reps
1 Minute Max Effort Russian Kettlebell Swings 1.5/1 pood
1 Minute Max Effort Box Jumps/Step Down 24/20
1 Minute Max Effort Sit Ups
1 Minute Rest
You must step down on the box jumps, no bounding jumps

284 reps

Paused front squat

Paused front squat - 7s in bottom, 15s in top

1RM - 215lbs

3x3 at 83% - 178.5lbs

Jerk + Clean and jerk

Jerk - work to a heavy set of 5 from the rack
165

Clean + hang clean + jerk up to 175

Did some muscle ups

Snatch + Clean

Snatch pull + 2 hang snatch
150 with no misses
Back offs:
135 (missed second)
135 (made but not beautiful)
140 (missed second)

Clean + hang clean from below knee
5lbs jumps from 155 to 185 with no misses
Missed hang at 190
Back offs
165, 175, 180

Back squat + Run/Overhead squat

Back Squat (Work to a Heavy 5 Rep) - 255

“Sprint Nancy”
5 Rounds
Run 200m
7 Overhead Squats 95/65

7:43

Snatch + Clean and jerk

Snatch pull + 2 hang snatch
150 with no misses
Back offs:
135 (missed second)
135 (made but not beautiful)
140 (missed second)

Clean + hang clean from below knee
5lbs jumps from 155 to 185 with no misses
Missed hang at 190
Back offs
165, 175, 180

Shoulder press + Double under/KB swing/Wall ball

Shoulder Press (Work to a Heavy 5 Rep) - 110
Shoulder Press (Set of 5 @ 90% of Heavy 5) - 105
Shoulder Press (Set of Max Reps @ 50%) - 25 reps at 55lbs

3 Rounds for Reps
AMRAP in 4 Minutes
50 Double Unders
30 Russian Kettlebell Swings 1.5/1 pood
10 Wall Balls Shots 20/16
Rest 1 Minute

531 reps

Deadlift + Power clean/Box jump/Run

Deadlift (Work to a Heavy 5 Rep) - 315
Deadlift (1 Set of 5 @ 90% of Heavy 5) - 285

21 – 15 – 9
Power Cleans 115/75
Box Jumps 24/20
Run 400m

11:14

Paused front squat + Row

Paused front squat - 7s in bottom, 15s in top
1RM - 210lbs
3x3 at 80% - 190

Row 2K - 7:30.9 (PR)

Snatch

Snatch singles up to 150
Missed 155 like 4 times, 2 behind

Slam ball/Windshield wiper/Push up/Row/Ring dip

“Gymnastic Warm Up”
2 Rounds
Beg/Int: 5 x Kick to Handstand; Adv: 10 Sec Handstand Hold (Free, not Wall)
B/I: 10 Paralette Push Ups; A: 5 – 10 Ring Dips
B/I: 10 Second Tripod Stand; A: 10 Sec Frog Stand
B/I: 10 Overhead Squat (PVC); A: Barbell
B/I: 10 KB Deadlifts; A: 10 One Leg KB Deadlifts
B/I: 10 Second Tuck L Hang; A: 10 Sec Ring L Sit

“Tabata This!”
Slam Balls 30/20
Lying Windshield Wipers
Push Ups
Row for Calories
Ring Dips
8 rounds of 20 seconds work followed by 10 seconds rest for each movement. Score equals the total number of reps completed, not the lowest for each movement.

286 reps

Row

2016m row (this was during the fall team rowing challenge)

5x300m row/1:00 rest
1:05.1
1:04.7
1:04.3
1:05.3
1:04.5

501m row

Row + Press

2007m row, about 2:00 pace

Press to 1RM - 120lbs

Front squat + Box jump/KB swing/Wall ball

Front squat (work to 1RM) - 245
Took a couple shots at 256 for the PR, but I was not feeling great.

3 Rounds for Reps
1 Minute Max Effort Box Jumps 24/20
1 Minute Max Effort Russian Kettlebell Swings 1.5/1 Pood
1 Minute Max Effort Wall Ball Shots 20/16
Rest 1 Minute
239 reps

Snatch + BB row + Back extension

Snatch + hang snatch
155 after one miss
Hit 160 from the floor after one miss, no shot at the hang

3x8 Pendlay row, 155lbs

3x10 back extension/hip extension, 45lbs bar

Good morning + Run/Deadlift

3x8 good morning, 120lbs

5 Rounds
On the 3:00
Run 400m
7 Deadlifts @ 50% of 1RM
Record times for each round.

1:50
1:48
1:46
1:48
1:52

Push press + Row/Power clean/Ring dip/Box jump

BUY IN: 5 MINUTES
Choose one and work to an unbroken set of:
Max Distance Handstand Walk
Max Effort Handstand Shoulder Touches
Max Handstand Hold (Wall)

5x3 push press, 135lbs

For time:
Row 750m
Then 5 Rounds
5 Power Cleans 135/95
7 Ring Dips
9 Box Jumps 24/20

8:34

Lunge + Pull up/Wall ball/Double under

3x8 (4L, 4R, not alternating) Front rack lunge, 195lbs

AMRAP in 9 Minutes
10 Pull Ups
15 Wall Ball Shots 20/16
30 Double Unders

5 rounds + 25 reps

Snatch + Clean and jerk + BB row + Front Squat + Row

Snatch pull + snatch + overhead squat
135-145-150(I think after 2 misses)-155-160-150(after 1 miss)-145

Clean and jerk single
185 (after 1 miss)
Missed jerk at 190 twice, then missed the clean and decided to move on.
I probably need to do a real wave on the C&J after I snatch instead of starting with 135

Pendlay row, 5s
155-170-170-165-160

Front squat, 5s
185-200-210-100

Tried to do some rowing intervals
300m/30s rest
The third interval was still fast, but it hurt a lot and I wimped out. I usually do 1:00 rest between when I do 300m
1:00.7
1:02.7
1:02.7

Snatch + Front Squat

Snatch double (no straps)
Worked up to 150, hit first at 155

4x5 front squat, 190lbs

Snatch + Clean + Front Squat

Snatch + hang snatch up to 155

Clean + hang clean up to 185, 190 is a bitch from the hang sometimes, but 185 used to be, so there's that...

4x5 front squat, 190lbs
The first set might have been 4 reps, not totally sure

Deadlift + Deadlift/Push up/Box jump

Dynamic effort deadlift
EMOM 7, 1 deadlift
285lbs

7 Rounds for Time
9 Deadlifts 185/125
12 Hand Release Push Ups
15 Box Jumps 24/20

11:39

Lunge + Front squat/Push up

3x8 (4L, 4R, not alternating) Front rack lunge, 190lbs

AMRAP in 8 Minutes
3 Front squat, 115lbs
6 Push ups
6 FS
12 Push Ups
9 FS
18 Push Ups
12 FS
24 Push Ups
Continue adding 3 reps to FS until time is up. Push ups = 2x squats

111 reps

Snatch + Clean and jerk + Press

Snatch to max
Hit 160
Missed 155 twice and 160 once. I wasn't feeling very fast, but the pull felt fairly strong. Donny would say that I need to sleep more.

Clean + 2 jerks up to 185
Couldn't hit the jerk at 190. 185 might have had a little press out, but I danced around with it a bit and didn't have any nerve pain, which is good.

Press - 5RM
I think I hit 105. I decided to keep going and tweaked my neck on rep 3 of 110 and had to stop.

Clean + Shoulder Press + Front squat

Clean double up to 195
Jumped to 205 instead of 200 and just didn't have it.

Tempo shoulder press
Fast up, hold at top, slow down
65lbs for some reps and set

"Burnout" set of 15 presses with 65lbs

4x5 front squat, 190lbs

Snatch + Clean

2 snatch pull + 2 hang snatch below knee + 2 overhead squat
Hit 150, very happy with that

Clean + hang clean below knee
Hit 190, probably could have gone up but I was out of time

Good morning + Double under/Power clean/Front squat/Run

2X8 Good Mornings, 120lbs

4 Rounds for time
50 Double Unders
9 Power Cleans 135/95
9 Front Squats 135/95
Run 200m

12:58

Push press + Burpee/Ring dip/Box jump

Push Press - 3RM
150lbs

Push Press (Set of 3 @95% of 3RM)
145lbs

Push Press (2 Sets of 3 @ 90% of 3RM)
135lbs

AMRAP in 8 Minutes
5 Burpees
7 Ring Dips
9 Box Jumps

177 reps

Lunge + Run/KB swing/Pull up

3x8 front rack lunge (4/4 no alt.), 185lbs

Helen
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

8:53
1s slower than PR

Good morning + Chipper + Snatch

AM
2x8 good morning, 115lbs

For time
Run 400m
15 Overhead Squats 95/65
20 Box Jump Overs 24/20
30 Hand Release Push Ups
40 Double Unders
30 Sit Ups
20 Pull Ups
15 Push Press 95/65
Run 400m

9:16

PM
Two pause snatch pull- knee, superman + 2 hang snatch + 2 snatch from floor
Up to 150 with no misses
Missed second hang at 155 behind, then missed first hang badly

Back offs of same complex at 135 and 140

Clean and jerk + Clean and jerk/Muscle up/Double under

Clean + front squat + jerk
Heavy single - 205
2x1 at 90% - 185lbs

EMOM for 14 Minutes
Odd Minutes: 1 C&J Complex at 65-75% of Above.
Even Minutes: 2 Muscle Ups and 20 Double Unders

135lbs

Shoulder press + Curl

5x10 shoulder press, 65lbs

2x10 barbell curl, 45lbs

Deadlift + Box jump + Run/Toe to bar/KB swing

Deadlift
7x1 at 70%, working on being fast off the floor
280lbs

EMOM 5 - 1 tall box jump
0.75 meters, apparently

4 Rounds for Time
Run 400m
10 Toes to Bar
15 Box Jumps
20 Russian Kettlebell Swings 1.5/1 pood

14:24
There's a chance this was 3 rounds. I don't have it noted.

Front rack lunge + Clean/Ring dip

Front rack lunge
3x8 within 10% of last week's heavy 8 - 180lbs

AMRAP in 8 Minutes
3 Squat Cleans 135/95
3 Ring Dips
6 Squat Cleans
6 Ring Dips
9 Squat Cleans
9 Ring Dips
12 Squat Cleans
12 Ring Dips
Continue adding 3 reps until time is up.

91 reps

Push press

Push press
3x5 - 135lbs

This was supposed to be 5x5. I stopped, probably nerve pain thing. Didn't do the conditioning, either.

Snatch + Clean

Snatch high pull + power snatch + hang snatch
Worked up to 140, couldn't power 145

Clean single up to 195

Clean pull + Power clean/Box jump/Pull up + Front squat

AM
3x3 clean pull, 215lbs

For time
Partner WOD
Round 1: Partner 1 Completes
Run 400m
Then 12 – 9 – 6
Power clean 135/95
Box Jumps 24/20
Chest to Bar Pull Ups
Round 2: Partner 2 Completes
Run 400m
Then 12 – 9 – 6
Power clean 135/95
Box Jumps 24/20
Chest to Bar Pull Ups
Round 3: Partners Complete, Partitioning as Necessary
Run 800m
Then 21 – 15 – 9
Power clean 135/95
Box Jumps 24/20
Chest to Bar Pull Ups

27:25

PM
4x5 Front squat, 185lbs

Snatch + Snatch/Ring dip/Double under

Snatch pull + hang snatch + 2 overhead squat
150lbs

EMOM for 14 Minutes
Odd Minutes: 1 Snatch Complex @ 65-75% of above.
Even Minutes: 5 Ring Dips and 20 Double Unders
115lbs

Front squat + Bench press

4x5 front squat, 185lbs

Close grip bench
4x5 at 135lbs
1x20 at 95lbs

Good morning + Run

Good morning
Work to a heavy set of 8 - 115lbs

For time:
Run 200m
Rest 1 Minute
Run 200m
Rest 1 Minute
Run 400m
Rest 2 Minutes
Run 400m
Rest 2 Minutes
Run 200m
Rest 1 Minute
Run 200m

11;18

Front rack lunge + Pull up/Wall ball/Double under

Front rack lunge
Work to a heavy set of 8 (4/leg, NOT alternating) - 195lbs

4 Rounds for Time:
10 Pull Ups
20 Wall Balls 20/14 10'/9'
40 Double Unders

7:39

Snatch + Clean + GHR

Snatch + Hang snatch
Up to 160 (PR from hang, but there was a bit of a press out)

Clean double
Up to 185, didn't feel like pushing this too hard

Muscle ups
Couple of bar muscle ups
Couple of strict ring muscle ups
Tried to do some kipping ring, but it wasn't going well

3x8 glute-ham raise

Snatch + Clean

Power snatch + power snatch + snatch
Up to 135

Snatch pull + hang snatch + hang snatch
Up to 135

Power clean + power clean + clean
Up to 175, second power clean was very close to being below parallel

Back squat + Ring dip

Back squat - heavy double
275lbs

Back squat - 3x5 at 80-85% of double
230

3 rounds for max total reps
1 min max ring dips
2 mins rest

72

Clean + GHR

Two pause clean pull + clean pull + clean + clean
Pause at knee, Superman
Up to 200

GHR
5-7-6

Push press + Lunge/Push up/Toe to bar/Run

Push press
1RM - 171 (PR)
3x5 - 125lbs

AMRAP in 13 Minutes
10 Front Rack Lunges (5/Leg) 135lbs
10 Push Ups
10 Toes to Bar
Run 400m

4 rounds

Snatch + Power clean/Burpee/Pull up

Snatch + hang snatch + overhead squat
155lbs

5 rounds for time:
5 power clean, 135lbs
5 burpee lateral hop
5 chest to bar

Did ground to overhead in first round and scaled to power clean
5:50

Back squat + Row

Back squat
Heavy single - 285lbs
Sets of 3 at 75, 80%
Max reps at 85% - 1x9 at 245lbs

1000m row
3:33.4 (PR)

Snatch + Clean and Jerk

Snatch + hang snatch
Up to 150

Power clean + push jerk
Up to 165
Still nervy and pinchy and shit

Snatch + Chipper

Snatch
2RM - hit 145 a couple of times for a single, but couldn't hit the 2nd. Rough day of snatching for me.
5x1 at 75-80% of double, 60s rest between - 125lbs

For time:
5 Wall Walk Ups
10 Power Cleans 135/95
15 Front Squats 135/95
20 Barbell Rollouts
25 Ring Rows
30 Double Unders
25 Ring Rows
20 Barbell Rollouts
15 Front Squat 135/95
10 Power Cleans
5 Wall Walk Ups

16:08

Back squat + Row/Push up/KB swing/Wall ball

Back squat
Heavy double - 275lbs
3x5 - 230

3 Rounds for Reps
1 Min Max Effort Row for Calories
1 Min M.E. Push Ups
1 Min M.E. Russian Kettlebell Swings 1.5/1 pood
1 Min M.E. Wall Ball Shots 20/16
1 Minute Rest

302 reps

Clean + Deadlift/Box jump/Ring dip/Burpee

Clean
1RM - 195lbs
1x2 at 85% - 165
1x2 at 80% - 165

I either recorded this wrong it did it wrong since I put 165lbs for both back-off sets

AMRAP in 13 Minutes
7 Deadlifts 185/125
7 Box Jumps 24/20
7 Ring Dips
After each minute, perform 7 burpees

7 rounds

Shoulder press + Run/Bench press/Pull up

Shoulder press
1RM - 116

3+x3, start with 70% and work up
85lbs

For time:
15 - 12 - 9
Run 400m
Bench press 115
Chest to Bar Pull Ups

10:56

Back squat

Back squat
Heavy single - 290

80% for max reps
1x10 at 230

Back squat + Run

1x5 back squat, 75% (deload)
225lbs

4 rounds for time
Run 400m
Rest 2:00

10:35

Back squat + Row/Wall ball/KB swing

3x3 back squat, 70% (deload)
215lbs

Row 1000m
Then 4 Rounds
10 Wall Ball Shots 20/16
10 Russian Kettlebell Swings, 2 pood

8:08

Snatch + Burpee/Overhead squat/Muscle up

Paused snatch pull to the knee + snatch from the hang + snatch from the floor
155

AMRAP in 9 Minutes
10 Bar Facing Burpees
5 Overhead Squats 115/75
2 Muscle Ups

5 rounds + 10 reps

Bench press/Lunge/Double under

I might have benched or something, was having nerve pain issues when going overhead

5 rounds for time
8 bench press, 75lbs
16 front rack lunges, 96lbs
24 double unders

7:51
Bench press was too light

Back squat + Row

Back squat
Heavy single - 285
3+x3 starting at 70% and taking 5% jumps
Worked up to 240

1000m row
3:36.7

Barbell Row

5x5 Barbell Row
155lbs

Snatch

Two pause snatch pull + snatch ...

Accidentally deleted most of my notes for this day.

Swim workout + Snatch

BUY IN: Swim Relay
Metcon (Time)
Partner WOD
Swim 50m
10 Up and Outs
Swim 50m
10 Poolside Dips
Swim 50m
20 Push Ups
Swim 50m
20 Lunges
Partners must complete each swim and each exercise couplet alternatively. While the exercises are being performed the other partner must tread water.
Metcon (Distance)
Max Distance Under Water Swim

Evening:
Snatch pull + snatch + hang snatch above knee
145

Clean + Overhead squat/Pull up/Run

Clean + hang clean
200 (PR from hang)

AMRAP in 15 Minutes
10 Overhead Squats 95/65
10 Chest to Bar Pull Ups
Run 200m

5 rounds + 20 reps

Back squat

Work to a heavy 1 Rep, then 3+ sets of 3 beginning at 70% and adding 10 – 20 pounds each set as you can. Finish with 2 sets of 5 @ 50% of the heavy 1 rep.
Back Squat (3 Reps @ 70% of above)
Back Squat (3 @ 10 – 20 # more)
Back Squat (3 @ 10 – 20 # more)
Back Squat (2 Sets of 5 @ 50% of Heavy 1 Rep)

270 x 1
190 x 3
200 x 3
215 x 3
140 x 5 x 2

Snatch + Run/Double under/Ring dip/Pull up/Wall ball/Lunge

Snatch - 15 minutes to heavy single
165

For time:
Run 800m
100 Double Unders
15 Ring Dips
20 Pull Ups
30 Wall ball, 20lbs, 10' target
40 Front Rack Lunges 95/65

10:29

Bench/Step up/KB swing/Run

Might have benched or something

Metcon (AMRAP – Rounds and Reps)
AMRAP in 13 Minutes
3 Close grip bench press
10 Weighted Alternating Steps Ups, 35lbs DBs
15 Russian Kettlebell Swings 53/35
Run 200m

5 rounds

Run/Toes to bar/Ring dip/Double under

“Gymnastics Warm Up”
3 Sets of Each
Kick to Handstand x 5
Parallette Push Ups x 10
Tripod or Frog Stand x 10 seconds
Overhead Squat x 10 (PVC up to Barbell)
Kettlebell Deadlifts x 10 (53/35)
Tuck L Hang x 10 seconds

Metcon (Time)
5 Rounds
Run 200m
10 Toes to Bar
10 Ring Dips
30 Double Unders

10:50

Clean + Back extension + Run + Hammer Curl

Clean + hang clean to 185

Clean
190-195-200
Missed twice at 205

Back extension + hip extension
3 sets of 15, unweighted

EMOM 5
1 shuttle sprint

Simultaneous hammer curl, 30lbs DBs
?x10

Snatch + Back squat

Snatch + hang snatch + overhead squat
Small jumps to 145
135, 140 drop sets

Back squat- doubles
230-240-250-260
No belt for 230-250

Burpee/Push press/V-up

Might have benched, or something

4 Rounds
10 Dumbbell Burpees
10 Dumbbell Push Presses (left arm only, right arm hurt)
10 V – Ups

6:13

Deadlift + Deadlift/Ring dip/Box jump/Run

Deadlift
Was supposed to hit a set of 5, hit 2 at 325 and didn't feel very good

AMRAP in 12 Minutes
7 Deadlifts 185/115
7 Ring Dips
7 Box Jumps 24/20
Run 200m

5 + 21

Pull up + Row/Wall ball/Pull up

5 Sets of Max Effort Strict Pull Ups
Rest as needed. Score = Total Reps
Didn't write it down

Metcon (Time)
Row 750m
Then 21 – 15 – 9
Wall Ball Shots 20/16
Pull Ups
Didn't write it down

Chest supported row + Hammer curl + DB bench + Split squat

Chest supported row (DBs), sets of 10
15lbs-20-30-35-35

Hammer curl
3x8/arm, 25lbs

DB bench, neutral grip, sets of 10
30-35-35-35

Rear foot elevated split squat, 8/leg, DB in each hand
20-30-35

Airdyne + Klokov press / Reverse fly + Hammer curl + Triceps extension

AM
15mins Airdyne
Klokov presses, set of 5
65-75-75-75

PM
Reverse fly 3x12, 15lbs
Hammer curl 3x12/arm, 20lbs
Triceps extension 3x10, one 35lbs DB

Snatch + Accessories

Snatch up to 155
Couple of very close misses at 160

3x10 barbell curl, 45lbs

Plate triceps extension
25lbs x 10reps
35lbs x 10
45lbs x 10

Plate reverse flies
3x12, 10lbs plates

Back squat + Row/Burpee

Back Squat (4 Sets of 3 @ 85%)
255lbs

Metcon (AMRAP – Reps)
3 Rounds
3 Minute Clock
Row 500m
Then AMRAP Burpees
Rest 3 Minutes

Score = Total Burpee Reps
70

Shoulder press + Run/Bench press/Ring row

Shoulder Press (3 Sets of 10)
3 Sets of 10 across; go heavier than 5/29 if possible.

87lbs
Nervy down whole arm in 2nd set

AMRAP in 12 Minutes
Run 200m
10 Bench press, 95lbs
10 Horizontal Ring Rows

4+10

Deadlift + Power clean/Box jump/Ring dip

Deadlift (Work to a Heavy Double)
325

Deadlift (Two Sets of Three @ 80% of above)
265

Metcon (Time)
“Jumping Elizabeth”
21 – 15 – 9
Power Cleans 135/95
Box Jumps 24/20
Ring Dips

8:46

Back squat

Back squat
3x2 at 90% - 270, used belt
3x5 at 75% - 225, no belt

Clean + Double Under

EMOM for 7 Minutes
1 Clean Pull @ 75% – 80% of 1RM Clean and Jerk
1 Low Hang Clean
1 Front squat

170lbs

Metcon (Time)
“Flight Simulator”
5 – 10 – 15 … 50… 15 – 10 – 5
Unbroken Double Unders
Add 5 Reps each round to 50 then back down. Must break after each set.

6:52

Pull ups + Run/KB swing/Pull up

5 Sets of 5 Dead Hang Pull Ups with a 5 second hold on the last rep of each set.

3 Rounds for time of:
400m Run
21 Russian KB swing, 2 poos
12 Pull-ups

8:15

Deadlift + Double under/KB swing/Russian twist

Deadlift - set of 5, then 2x5 at 80% of that
320/260

3 Rounds for Reps
3 Minute Clock
60 Double Under Buy In (Mod = 120 SU)
Then AMRAP
15 Russian swing, 1.5pood
15 Russian Twists 20/14 Med Ball

Shoulder press + Ring row/Burpee/Overhead lunge

Should press - 3x10
85lbs
Nervy but not too bad. Probably shouldn't have pushed through it.

20 – 15 – 10 – 5
Ring Rows
Burpee Jumps to a Plate
Overhead Lunges 45/25

7:45

Back squat + Run/Ring dip/Box jump/KB swing

Back squat - 4x6 at 65%
195lbs

3 Rounds
Run 400m
10 Ring Dips
15 Box Jumps 24/20
20 Russian Kettlebell Swings 1.5/1 pood

9:38

Hang snatch + Snatch complex/Double under

Hang snatch - heavy single
145lbs

EMOM for 16 Minutes
Odd Minutes (1st, 3rd, 5th, etc.)
Snatch Pull @ 80% of Heavy Rep Above
Snatch from the Floor
Hang Snatch
Overhead Squat
Even Minutes (2nd, 4th, 6th, etc.)
25 Double Unders

135lbs

K2E/Push up/KB swing

Partner AMRAP for 20 Minutes
Run 200m
5 Knees to Elbows
10 Push Ups
15 Russian Kettlebell Swings 2 pood
Alternating Run/Movements, one partner runs while the other performs as many of the movements as possible. Score is total reps of the movements completed.

588 reps with Carver

Deadlift + Run/Front squat/Burpee

Deadlift - heavy triple, then 3x2 at 80% of that
335/275

11 Minute Clock
Run 1200m
Then AMRAP
7 Front Squats 135/95
7 Burpee Lateral Hops

Should press + Row/Push up

Shoulder press - 10RM then -5% for 10, -10% for 10
90lbs
I don't think I did the drop sets due to nerviness

10min AMRAP
Row 250
15 push-ups

5 rounds + 77m

Ring Rows + Pull Ups/KB Deadlifts/Box Steps

5 Sets of 5 Ring Rows with a 5 second hold on the last rep of each set.

Three Rounds for Reps
AMRAP in 3 Minutes
5 Dead Hang Pull Ups
10 KB Deadlifts (5 each side) 53/35
10 Box Steps 24/20
Rest 1 Minute

241 reps

Snatch + Back squat

Snatch - heavy single
171 for a PR
I have a video of this one

Back squat - heavy single
300lbs for a PR
Finally! WL style belt

Clean + Clean/Front squat

Clean - heavy double
195lbs

2x3 at 85% of double
165lbs

EMOM for 8 Minutes
Clean @ 75% of Heavy Double Above
Clean from the Knee
Front Squat

145lbs

Back squat + Double under/KB swing/Goblet squat

Back squat 3x5 at 75%
221lbs
Little blue plates!

4 Rounds
21 Double Unders
15 Russian Kettlebell Swings 53/35
9 Goblet Squats 53/35

4:23

Pull ups + Run

5 sets of 12 pull ups

For Total Running Time
Run 200m; Rest 30 Seconds
Run 400m; Rest 1 Minute
Run 800m; Rest 2 Minutes
Run 800m; Rest 2 Minutes
Run 400m; Rest 1 Minute
Run 200m
Start a running clock, complete all intervals with rest then subtract rest time of 6:30 for total running time.

9:22

Deadlift + KB Swing/Ring dip/Box jump

Deadlift - heavy 5 then 2x3 at 80% of that
305/245

AMRAP in 9 Minutes
10 Russian swings, 2pood
7 Ring Dips
9 Box Jumps 24/20

7 rounds + 6 reps

Front squat + Double under/Deadlift/Run/Box jump

Paused front squat - 3s pause in bottom, no bounce
4x3 at 170lbs

AMRAP in 10 Minutes
30 Double Unders
5 Deadlifts 205/135
Run 200m (100m = 1 Rep; 200m = 2)
10 Box Jumps 24/20

4 rounds + 19 reps

Clean + Clean/Double Under

Clean double - 195

EMOM for 14 Minutes
Odd Minutes (1st, 3rd, 5th, etc.)
Clean Pull @ 65 – 75% of above
3 Count Knee Pause
Clean from the Knee
3 Count Descent
Clean from the Floor
Even Minutes (2nd, 4th, 6th, etc.)
20 Double Unders

135lbs

Should press + Power clean/Pull up

Shoulder Press - heavy single
115
Nervy, had to stop

AMRAP in 11 Minutes
Run 200m
5 power clean 115/75
7 Dead Hang Pull Ups

5 rounds + 2 reps

Front squat/back squat + Wall ball/burpree box jump/KB swing

FRONT SQUAT/BACK SQUAT 2/4 (4 SETS OF 2/4 @ 90%)

230lbs
Heavy. No belt

3 Rounds for Reps
1 Minute Wall Ball Shots 20/16
1 Minute Burpee Box Jumps
1 Minute Russian Kettlebell Swings 1.5/1 pood
1 Minute Rest

180

Snatch + Clean

Pull to below knee, 2 count hold, snatch from there, control descent to below knee, 2 count hold, snatch from there, control descent to floor
Hit 145
Hit first snatch at 150 in one of my attempts at that weight

Clean double, control descent to floor on second rep
190

Back squat + Clean/Pull-up/Run

4x3 paused back squat, 3s pause in bottom of each rep
180lbs

3 rounds for time
7 cleans (full), 135lbs
9 strict pull-ups
Run 400m

9:40

Snatch + Snatch pull + Airdyne

Snatch pull + 2 hang snatch below knee
145
Hit one hang at 150, but it was my third miss of the day (missed once each at 135 and 145 on first snatch)

Snatch pull 3x3 at 100%
170lbs

Airdyne
5 mins moderate
Rest
10s all out/50s easy x 7
Rest
5 mins easy

Snatch + Clean + BB Row

Snatch pull + snatch from knee + snatch from floor + overhead squat
Hit 150
Hit 155 from the hang three times

Clean + hang clean above knee up to 185

BB row with 95lbs, pause on chest
3x5

Gymnastics work + Snatch

Primarily handstand and handstand press work coupled with some scapular activation work

Snatch- singles

Hit 155 on second? attempt
Hit 160 on third attempt, first was a miss behind
Took three shots at 165, it was heavy today

Push Press

4x3 push press at 145
Shoulder was all nervy and weird again.

Clean and jerk + Clean and jerk/Double under

Clean and Jerk (12 Minutes to a 1 Rep Max)

210
Got under 220 but couldn't stand it up. Right shoulder not great.

EMOM for 16 Minutes
Odd Minutes (1st, 3rd, 5th, etc.)
1 Clean Pull @ 65-75% of 1RM above
1 Clean from the Floor
1 Clean from the Knee
1 Jerk
Even Minutes (2nd, 4th, 6th, etc.)
20 Double Unders

160
Right shoulder not great. Shocking, I know.

Front squat + Jumping lunge/KB snatch/Burpee box jump

Front squat - 1RM
255 (15lbs PR)

Three Rounds for Reps
AMRAP in 3 Minutes
20 Jumping Lunges
10 Kettlebell Snatches (5 Each Arm) 53/35
5 Burpee Box Jumps 24/20
Rest 1 Minute

91+90+90 = 271

Snatch + Clean and jerk/Double under + Barbell row + Shoulder press

AM
Snatch pull + snatch from floor + snatch from below knee + overhead squat
Up to 155, I think that's a PR from the hang, pressed it out a bit
Hit the pull + snatch at 160, which was nice

EMOM 20
Even mins- clean from floor + low hang (2") clean + clean from below knee + jerk
No "bounce" out of hang position- full stop
Odd mins-20 double unders

Clean and jerk complex at 160
Right shoulder very pinchy and nervey

BB row
155x8
165x8
155x10
145x12

PM
Shoulder press
75lbs x 8reps
85 x 8
90 x 7
95 x 5
100 x 3

Shoulder mobility and stability work

Spent probably 30-45 minutes working on shoulder mobility and stability

Back squat + Clean/Ring dip

Paused Back Squat (3 Sets of 3 @ 55%-65%)

175lbs

Back Squat with 3 Count Pause at the Bottom
This should be 5-10% more than the last Paused Back Squats on 4/4
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips
These are Full Cleans, not Power Cleans

8:09
First time doing full Elizabeth. She's a bitch.

Handstands + Clean and jerk

Handstand practice with Allie, Mike and Daniel

Clean pull + clean + hang clean above knee + front squat + 2 jerks
Up to 175, 10lbs jumps from 135, missed hang clean at 185

Push press + Row/KB clean and jerk/Pull up

Push Press (Work to a Heavy 1 Rep)

160lbs

Push Press (3 Sets of 3 @ 85% of that 1 rep)

135lbs

For time:
Row 750m
Then 4 Rounds
20 Kettlebell Clean and Jerks (10 each arm any way) 53/35
10 Pull Ups

10:12
44lbs KB

Front squat/Back squat + Box step/KB swing/Double under

Front Squat/Back Squat 2/4 (4 Sets of 2/4 @ 90%)

215lbs

Metcon (AMRAP - Reps)
3 Rounds for Reps
1 Minute Box Steps 20"
1 Minute Russian Kettlebell Swings 1.5/1 pood
1 Minute Double Unders
1 Minute Rest

477 reps

Snatch + Clean and jerk + BB row + Hammer curl

Chest bump + snatch from floor + overhead squat
Worked up to 150lbs

Power clean + squat jerk
Worked up to 145lbs (PR squat jerk)

Some power cleans at 155, missed the jerk when I attempted it on the first couple power cleans

BB row
3x8 at 135lbs

Hammer curls
3x10, 20lbs DB

--

PM
Clean pull + power clean
165-165-165

Skull crushers
Empty bar, 3x10

Press + Bench + Lateral raise/Front raise + T-flies

Shoulder press
3 at 105, 5 at 100

Bench
10 at 115, 10 at 125, 10 at 130

2 sets, A/B, no break
Front raise
Lateral raise
5lbs plates

T-flies, 10lbs plates (no pause)
3x10

Front squat + KB complex

Paused Front Squat (3 Sets of 3 @ 55% – 65%)
Front Squat with 3 Count Pause at the Bottom

155lbs

Metcon (AMRAP – Reps)
Kettlebell Complex 53/35
AMRAP in 10 Minutes
3 Deadlifts
3 Cleans
3 Jerks
3 Snatches
Complete cycle with one arm, then the other. Score = total reps.

208reps
44lbs KB

Gymnastics skills + Snatch drills + Snatch + BB row + KB stability work

Handstands
Rolls

Muscle snatch
Catch drill
Behind the neck press in snatch grip

Snatch + hang snatch below knee + overhead squat
135lbs

3x10 barbell row at 125

Turkish getup with presses
Bottoms up waiter's walk (overhead)
Turkish getup with twists
Bottoms up getups

Weighted pullup + Push press + Ground to overhead/Chin up/Ring dip

Weighted Pull-ups (1 Rep Max )
7 Minutes to a 1 Rep Max Weighted Pull Up

58lbs

Push Press (4 Sets of 2 @ 85%)

145lbs

Metcon (AMRAP – Rounds and Reps)
AMRAP in 8 Minutes
5 Ground to Overhead 115/75
7 Chin Ups
9 Ring Dips

4 rounds + 15 reps

Clean + Row/KB snatch/Lunge

Every Minute on the Minute for 7 Minutes
1 Clean Pull
1 Knee Pause 3 Count
1 Clean from Knee

130lbs

For Time
Row 750m
Then 4 Rounds of:
20 Kettlebell Snatches (10 each arm any way) 53/35
20 KB Front Rack Walking Lunges (10 each side any way)

10:42
44lbs KB

Front squat/Back squat + Box step/KB swing/Double under

Front Squat/Back Squat 3/5 (5 Sets of 3/5 @ 85%)

205

Metcon (AMRAP – Reps)
3 Rounds for Reps
AMRAP in 3 Minutes
10 Box Step Ups 20 inch
15 Russian KB Swings
25 Double Unders
Rest 1 Minute

358 reps

Snatch + Clean and jerk + Shoulder press + T-fly/Ab wheel

Snatch up to 145

Clean and jerk up to 165 (shitty)

3x5 shoulder press, 95lbs

5 sets A/B
A: T-flies, 3s hold at top x10
B: Ab wheel x 10

Back squat

Paused Back Squat (3 Sets of 3 @ 50-60%)
Back Squat with 3 Count Pause at the Bottom

165lbs

Snatch technique + BB row + T-flies

Chest bumps, muscle snatches, power snatches, paused overhead squats
Technique work up to 85

3x10 BB row, 125lbs

T-flies, 3s hold at top
2x8, 5lbs plates

Snatch + Double under/KB swing/Ring dip

10 Minutes Snatch Technique Work
Snatch Pull
Knee Pause 3 Count
Snatch from Knee
Work up to 50 – 60% of 1RM Snatch

Worked up to 140 or 145 instead

Every Minute on the Minute for 7 Minutes
1 Snatch Pull
1 Knee Pause 3 Count
1 Snatch from Knee

125

AMRAP in 8 Minutes
40 Double Unders
20 Russian Kettlebell Swings 1.5/1 pood
10 Ring Dips

5 rounds + 40 reps

Push press + Run/Box jump/Pull up

10 Minutes of Goal Work
Choose 1-2 Skills to Work on for 10 Minutes

Handstands

Push Press
3x2 at 145

3 Rounds for Time
Run 400m
15 Box Jumps 24/20
10 Pull Ups

8:15

Front squat/Back squat + Run

4x3/5 front squat + back squat at 195

5 x 400m Run
With 60 Seconds Rest
For Total Time

10:22

Thurster + Burpee

For Time:
21 Thruster, 95#/65#
21 Bar Facing Burpees
18 Thruster, 95#/65#
18 Bar Facing Burpees
15 Thruster, 95#/65#
15 Bar Facing Burpees
12 Thruster, 95#/65#
12 Bar Facing Burpees
9 Thruster, 95#/65#
9 Bar Facing Burpees
6 Thruster, 95#/65#
6 Bar Facing Burpees
3 Thruster, 95#/65#
3 Bar Facing Burpees

14:48

Push press

4x3 at 145

Snatch + Double under/Wall ball/Power snatch

3 position snatch - hip, knee, floor
4x1 at 135

5 Rounds for Time
30 Double Unders
15 Wall Ball Shots 20/16
7 Power Snatches 95/65

10:41

Row/Toe to bar/Wall ball/Clean/Muscle up

14-Minute AMRAP:
60 Calorie Row
50 Toes-To-Bars
40 Wall-Ball Shots, 20# / 14#
30 Cleans, 135# / 95#
20 Muscle-ups

Finished the cleans

Snatch + Row/KB snatch/Box jump/Overhead squat/Muscle up

Hang snatch double
150
Straps. Very happy with this, 150 I think is my best ever from the hang above knee. New WL shoes!

2 hang snatch triples at 85-90%
135

Row 750m
50 Kettlebell Snatches 53/35 (Alternate as necessary)
30 Box Jumps 24/20
15 Overhead Squats 95/65
5 Muscle Ups (Mod with 3 Pull Ups + 3 Dips x 5)

10:32

Push press + HSPU/Power clean/Toe to bar/Lunge

Push press- heavy single, then 2x3 at 85-90%
Single at 165
Triples at 145

AMRAP in 9 Minutes
5 Handstand Push Ups (Mod = Seated DB Presses)
7 Power Cleans 115/75
9 Toes to Bar
11 Lunges (Each Side for 22 Total)

5 rounds + 10 reps

Back squat + Burpee/Wall ball/Double under

3x3 back squat
255
Rough going today. Back still sore from open workout from Saturday

3 Rounds for Reps
AMRAP in 3 Minutes
5 Burpees
10 Wall Ball Shots 20/14 to 10'/9'
25 Double Unders
Rest 1 Minute

298 reps

Deadlift/Box jump

CrossFit Open 13.3
Complete as many reps as possible in 8 minutes of:
135-lb. deadlifts, 10 reps
15 box jumps, 24-inch
185-lb. deadlifts, 15 reps
15 box jumps, 24-inch
225-lb. deadlifts, 20 reps
15 box jumps, 24-inch
275-lb. deadlifts, 25 reps
15 box jumps, 24-inch
315-lb. deadlifts, 30 reps
15 box jumps, 24-inch
365-lb. deadlifts, 35 reps
15 box jumps, 24-inch

1 box jump after deadlifts at 275 (116 reps)

Back squat + DB row

A/Bx5
A: 5 back squat, 3 exhale pause on last rep
B: 10x35lbs DB one arm bench row, each arm

Snatch + Row/KB swing/Push up

Snatch - heavy double from floor
145
155 for a single twice, second one with like a 10 yard run to make it

4 rounds for time
Row 500m
20 Russian KB swing
20 push ups

14:30ish

Press + Row

3x5 press with 3s hold at top of each rep
95lbs

Row
8x30s on 30s off
meters:
143
147
146
145
144
139
141
144

Back squat + Run/Situp/Pushup

Back squat 5x5
240

Run 400m
5 Sit Ups
25 Push Ups
Run 400m
10 Sit Ups
20 Push Ups
Run 400m
15 Sit Ups
15 Push Ups
Run 400m
20 Sit Ups
10 Push Ups
Run 400m
25 Sit Ups
5 Push Ups

13:04

Back squat + Back extension/Hip thrust

Back squat up to 245x3
Did some 3 exhales in warm up
Did sets of 5 bodyweight hip thrusts with 5s pause and stretched hip flexors between sets
Not much in the tank today

2xA/B 15s
A: back extension/hop extension, 45lbs BB
B: hip thrust, no pause, 135lbs BB

Double under + Back squat

1 min. max double unders
112

Back squat
Sets of 5, 3 exhale in bottom of last rep
135-165-185-185-185

Glute-ham raise + Back extension/glute bridge + Open book

2x5 glute ham raise (strict as possible)

4xA/B 15s
A: back extension/hip extension
0-15lbs plate-15lbs plate-35lbs bar
B: Glute bridge with barbell
0-95lbs bar-115-115

3x16 R/L open books, "heavy" band

Back squat + Airdyne

4x5 back squat
235lbs

Airdyne
3 sets of
3:00 at ~60rm, 1:00 at ~30rpm

Hike + Sled

1 hour hike
Sled pulls, used belt to pull
Brief set of ankle pulls

Good morning + Back extension + Open book

5x5 good morning, 115lbs
2 sets of 15 back extension/hip extension, 2nd set with 15lbs plate
3x10 open books, "heavy" band

Glute Bridge + Step up

Glute bridge
10s hold
10 reps up and down with pause
10s single leg hold, each leg
5 reps up and down with pause, each leg

Set 1 on floor, sets 2-3 with feet on char. I'd guess ~18" high.

Step up
up to 2nd stair step
3x15/leg

Back extension/Glute bridge + Airdyne

A/B 15/15x3
A: Back extension + hip extension
B: Glute bridge w/ band around knees

15lbs plate held on back for A
Empty BB for set 1 of B, 95lbs BB for sets 2-3

5 or so mins on airdyne

Airdyne

Airdyned for ~8mins
Spent like 10mins fixing the seat and tightening the arms

Airdyne

Airdyne
10mins or so warm-up
Rest 2-3 mins
5, or maybe 6 rounds of 1:00 hard, 1:00 easy
5mins or so cool down

Push press + Run/Shoulder to overhead/Toe to bar

Toes to Bar Skill Work
5 sets of 3 Strict Progressions
1 Knees to Chest
1 Knees to Arm Pits
1 Knees to Triceps
1 Knees to Elbows
1 Toes to Bar
Move through progression as far as you can in 5 sets of 3.

This really sucked

Push Press (3 Sets of 5 Working Up)
3 Sets of 5 Push Press, working up if necessary. Record highest set achieved.

125-135-145

Metcon (Time)
For Time
Run or Row 800m
Then 5 Rounds of
10 Shoulder to Overhead 115/75
10 Toes to Bar

8:54
Strained rhomboid on right side in round 3, I think

Snatch + Hang power snatch/Overhead squat/Box jump

Snatch (Work to a Heavy Double Snatch)
Take 20 Minutes to work to a heavy set of two snatches. This is not touch and go, you may reset between lifts.

145
Missed second at 150 behind

Metcon (AMRAP – Rounds and Reps)
AMRAP in 12 Minutes
3 Hang Power Snatches 115/75
5 Overhead Squats
7 Box Jumps 30/24

8 rounds

Double under + Back squat + Double under/Wall ball/KB swing

Metcon (AMRAP – Rounds)
Buy In: Mini Flight Simulator AMRAP in 3 Minutes
Rx = 1 – 2 – 3 – 4 – 5, etc Unbroken Double Unders
Rx+ = 5 – 10 – 15 – 20 – 25, etc

Hit 45, I think

Back Squat (3 sets of 5 @ 75% of 1RM)

225

Metcon (AMRAP – Reps)
Three Rounds for Reps
1 Minute Max Effort Double Unders
1 Minute Max Effort Wall Ball Shots 20/16
1 Minute Max Effort Russian Kettlebell Swings 1.5/1 pood
Rest 1 Minute

461 reps

Snatch + Clean and jerk + Snatch pulls

Snatch + hang snatch up to 150
Back offs at 135 and 140

Clean + hang clean + jerk up to 185

Deficit snatch pulls on 45lbs metal plate, triples
135-145-165-165

Pull up/Push up

Weighted vest
5 pulls ups, 30lbs
5? push ups, 30lbs
5 pull ups, 30lbs
10 push ups, 30lbs
5 pull ups, 36lbs
10 push ups, 36lbs
4 (failed 5th) pull ups, 36lbs
10 push ups, 36lbs

Back squat + Burpee/Overhead squat/Muscle up

Back Squat (1 Rep Max High Bar Back Squat)

290
Failed 300 twice, didn't try 295 (current PR)

Metcon (AMRAP – Rounds and Reps)
AMRAP in 9 Minutes
10 Bar Facing Burpees
5 Overhead Squats 115/85
2 Muscle Ups

5 rounds + 15 reps

Airdyne

Total of ~18mins, pretty light

Snatch + Clean and jerk + Pullup/Push up

Weightlifting: Snatch, Clean & Jerk
15 Minutes to a 1RM Snatch
15 Minutes to a 1RM Clean & Jerk

160
215 (PR)

Pretty happy with this. Haven't snatched 160 in a while, I think. 215 went pretty well.

Conditioning: EMOM for 10 Minutes
5 Chest to Bar Pull Ups
10 Push Ups

Completed

Double under + Back squat + Double under/KB swing/Box jump

Buy In: Flight Simulator AMRAP in Three Minutes
Beginner: 1 – 2 – 3 – 4 – etc. Unbroken Double Unders
Advanced: 5 – 10 – 15 – 20 – etc. Unbroken Double Unders

Finished round of 45, I think

Strength: High Bar Back Squat
4 Sets of 1 at 90 – 95% of 1 RM

285

Conditioning: Three Rounds for Reps
AMRAP in Three Minutes
20 Double Unders
15 Russian Kettlebell Swings 1.5/1 pood
5 Box Jumps 24/20
Rest 1 Minute

413 reps

Snatch

Chest bump + snatch up to 145
Single up to 155
Triple at 125
Double at 130
Single at 135

Snatch + Clean and jerk

Snatch
140

Way off today apparently. I don't know what the last time was that I couldn't snatch 145, or even really come close. Oh well.

Clean and jerk
185

Got buried by 195 twice. Pull was alright but legs pretty fried from squats and lunges yesterday. Probably should have done powers today.

Front squat/Back squat + BB lunge

Strength: Front Squat + Back Squat
4 Sets of 2/6 Front Squat + Back Squat at 85% of 1RM Front Squat

205

Conditioning: 40 Front Rack Barbell Lunges 135/95
Every Minute on the Minute 20 Double Unders

2:40

Muscle ups + Deadlift + Power clean/Box jump/Wall ball

Buy In: Skill Work
Muscle Up Progressions

Strict triple, strict double, kipping double, not sure what else.

Strength: Deadlift
4 Sets of 1

345
Tried to make it look not like garbage (i.e. the turtle pull), so I didn't go nuts.

Conditioning: Four Rounds for Time
5 Power Cleans 155/105
10 Box Jumps 24/20
15 Wall Ball Shots 20/16

8:25
I suck at power cleans. Legs were fried on the box jumps in like the second round.

Push press/BB row + Burpee/Shoulder to overhead/Toe to bar

Strength: Push Press and Barbell Row
A. Push Press: 5 sets of 3
B. Barbell Row: 5 sets of 5
Alternate between A and B.

150 push press
165 row

Conditioning: For Time
Row 750m
Then Four Rounds
5 Burpee Lateral Hops
10 Shoulder to Overhead 115/75
15 Toes to Bar

10:16
Did mostly push jerks, but some push presses. Abs started cramping in like round two.

Back squat + Goblet squat/KB swing/Double under

Strength: High Bar Back Squat
4 Sets of 2

265

Conditioning: Three Rounds for Reps
AMRAP in 3 Minutes
5 Goblet Squats
10 Russian Kettlebell Swings
20 Double Unders
Rest 1 Minute

142-142-141
1.5 pood

Snatch + Overhead squat/Burpee box jump/Toes to bar

Strength: Snatch
4 Sets of 1

I just treated this as a max. Hit 155, missed 160 behind then a couple of times in front.

Conditioning: For Time
20 Overhead Squats 115/75
20 Burpee Box Jumps 24/20
20 Toes to Bar
15 Overhead Squats 115/75
15 Burpee Box Jumps 24/20
15 Toes to Bar
10 Overhead Squats 115/75
10 Burpee Box Jumps 24/20
10 Toes to Bar

11:48
This was awful

Back squat + Burpee/KB swing

Strength: High Bar Back Squat
6 Sets of 2

270-270-270(1,F)-260-260-260

Conditioning: Five Rounds for Reps
15 Seconds of Burpees
15 Seconds of Rest
15 Seconds of Russian Kettlebell Swings
15 Seconds of Rest

89, 2 pood KB

Snatch + Clean and jerk

Snatch
150

Clean and jerk
195

Snatch + Font squat + HSPU/Power clean/Pull up

Buy In: Olympic Lifting
12 Minutes to work to a heavy Snatch Pull + Snatch

150

Strength: Front Squat
Work to a heavy 3 Rep
Then 2 sets of 5 at 90% of that

225 for triple
200 for sets of five

Conditioning: “2014 Carolina Fitness Challenge WOD 3″
AMRAP in 10 Minutes
3 Handstand Push Ups
6 Power Cleans 155/105
9 Chest to Bar Pull Ups

4 rounds + 3 HSPU
Really struggled with the power cleans. Really struggled.

Double under + Clean pull + Front squat/Box jump/Push up/Double under

Buy In: Double Unders
1/2 Flight Simulator
5 – 10 – 15 – 20 – 25 – 20 – 15 – 10 – 5
Unbroken Sets of Double Unders

Around 1:45, no misses.

Strength: 4x3 Clean pull

215

Conditioning: 3 Rounds of Time
5 Front Squats 135/95
7 Box Jumps 30/24
9 Hand Release Push Ups
30 Double Unders

3:47

Pull up + Back squat + Row

Buy In: Three sets of maximum effort unbroken Chest to Bar Pull Ups with 90 seconds rest between sets.

26-12-11

Strength: High Bar Back Squat
5 sets of 3

260
Happy with this effort. It was hard.

Conditioning: Sprint and Recovery Intervals
Run, Row or Airdyne
30 Seconds Sprint/30 Seconds Recover
60 Seconds Sprint/60 Seconds Recover
90 Seconds Sprint/90 Seconds Recover
60 Seconds Sprint/60 Seconds Recover
30 Seconds Sprint/30 Seconds Recover

Row, 500m split averages:
1:42.7
1:43.4
1:51.1
1:49.4 (apparently I was pretty smoked by that 90s)
1:44.8

Snatch + Clean and jerk + Push press/BB row

Snatch complex - snatch pull + snatch from floor + snatch from above knee
Hit 145
Hit snatch from floor and was very close on hang twice with 150. Felt much better today. Snatch pulls, especially with chest bump, seem to help me groove the pattern and get the bar in better.

Same complex clean + jerk
165, ugly, saved both cleans. Probably could have gone up, but I wasn't really planning on C&J today, so I just moved on.

5 x A/B
push press x 5 / barbell row x 3
Push press at 145
First row at 155, rest at 165

BB row is tough on the grip, broke out the straps after a couple of rounds.

Snatch + Snatch pull

Snatch up to 145
Real struggle today. Bar felt heavy.

Snatch pull triples
2x155 - 2x165

Felt so heavy, hard to believe I've snatched more than that. Legs must be tired from high volume squats yesterday.

Front squat/Back squat + Muscle up/Power clean/Double under/Deadlift/Burpee/Thruster

Strength: Front Squat + Back Squat
Three sets of 3 Front Squats + 8 Back Squats @ 80% of 1RM Front Squat

195lbs
Shoulder was okay, but not great on FS.

Conditioning: For Time
3 Muscle Ups
5 Power Cleans 135/95
30 Double Unders
2 Muscle Ups
10 Deadlifts 135/95
10 Burpee Lateral Hops Over Barbell
1 Muscle Up
3 Thrusters 135/95

2:29
Unbroken. Didn't rush, which I think was a good move.

Chin up + Clean and jerk + Row/Wall ball/KB swing

Buy In: Weighted Chin Ups
Eight minutes to a heavy weighted chin up.

80lbs

Strength: Clean and Jerk
4 sets of 1

175-180-185-190
Glad to hit 190 with a very solid jerk after missing jerks at 185 twice on Sunday

Conditioning: For Time
Row 1000m
Then four rounds of:
10 Wall Ball Shots 20/16
20 Kettlebell Swings 53/35

10:25

Double under + Push press + HSPU/Toe to bar/Box jump

Buy In: 5 Minute Flight Simulator
Five minutes to complete unbroken sets of double unders or get as far as you can.
5 – 10 – 15 – 20 – 25 – 30 – 35 – 40 – 45 – 50 – 45 – 40 – 35 – 30 – 25 – 20 – 15 – 10 – 5

Hit 50, failed 45 on the way down in the high 30s twice

Strength: Push Press
Work to a heavy 1 Rep
Then 3 sets of 3 @ 90% of that effort.

160/145

Conditioning: EMOM in 15 Minutes
2 Handstand Push Ups
4 Toes to Bar
6 Box Jumps 30/24

Completed

Back squat + Run

Strength: High Bar Back Squat
5 sets of 5 with 5 – 10# more than last Monday

245lbs

Conditioning: Sprint & Recovery Intervals
Sprint 200m – Jog 200m
Sprint 200m – Jog 200m
Sprint 400m – Jog 400m
Sprint 200m – Jog 200m
Sprint 200m – Jog 200m

Snatch + Clean and jerk + Clean pull + Shoulder Press

Snatch up to 155

Clean and jerk up to 175
Missed the jerk twice at 185

Clean pull triples
185-185-195-195-205

3x10 shoulder press, 80lbs

Snatch + Back squat + Burpee/Pull up

Buy In: Snatch Work
EMOM for 7 Minutes
1 High Hang Snatch; 1 Low Hang Snatch; 1 Snatch from the Floor

Lot of pain in low back, DNF

Strength: High Bar Back Squat
Work to a Heavy 3 Rep
Then 2 sets of 5 @ 90% of the 3 Rep

245
220 for sets of 5

Conditioning: Bodyweight Fran
21 – 15 – 9
Burpees
Pull Ups

3:06

Press

3x10 at 75lbs with Fat Gripz
1x20 at 45lbs with Fat Gripz

Ring work + Deadlift + Deadlift/Ring dip

Buy In: Ring Work
Eight Minutes of Mobility and Progressions

Workin' on that iron cross

Strength: Deadlift
Work to a Heavy Five Rep Set

325

Conditioning: Five Rounds for Time
6 Deadlifts @ 60% of the Five Rep Set in the Strength
12 Ring Dips

3:49 at 195lbs

Pull up + Press + HSPU/Pull up/Row/Burpee

Buy In: Weighted Pull Ups
Eight Minutes to work to a Heavy Three Rep

65lbs

Strength: Press
Four Sets of Two @ 85% of 1RM

80lbs (80%), from floor

Conditioning: With a Twelve Minute Clock
Four Rounds of:
10 Shoulder to Overhead 115/75
15 Pull Ups
Row 250m (or Run 200m if you dare)

With Remaining Time:
AMRAP Burpee Lateral Hops Over Barbell
Score = Total Burpee Lateral Hops

Subbed HSPU for S2O. 43 burpees

Back squat + Power clean/Push up/Double under

Strength: High Bar Back Squat
Five Sets of Five Heavy Across

235, 4th set was accidentally at 225

Conditioning: Three Rounds for Reps
AMRAP in Three Minutes
5 Power Cleans 135/95
10 Hand Release Push Ups
20 Double Unders (Mod = 20 Lateral Hops)
Rest One Minute

106 + 83 + 74

Snatch + Clean and jerk + Press

Snatch up to 145
Clean and jerk up to 175
Press up to 115
3x10 press at 75

Back squat + Deadlift/Box jump/Deadlift

Strength: High Bar Back Squat
Work to a 5 Rep Max

2 or 3 at 265
3 at 255
Didn't hit a set of 5

Conditioning: AMRAP in 9 Minutes
5 Deadlifts @ 50% – 60% of 1 Rep Max
10 Box Jumps 24/20
20 Double Unders

8 rounds + 4 box jumps