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.