Clean and jerk + Clean and jerk/Burpee

Work up to 70% of 1RM C&J in complex:
Clean from Power Position + Jerk
Clean from Hang + Jerk
Clean from Floor + Jerk

EMOM for 14 Minutes
Odd Minutes: 3 Position Clean + Jerk
Power Position + Hang + Floor + Jerk
Begin with 60% of 1RM C&J and add weight each round if possible.

Even Minutes: 5 Burpee Lateral Hops; add 1 rep each round if possible.

Airdyne

Airdyne, 20mins

Clean and jerk + Back squat

Clean + 2 jerks
Hit 205
Clean and jerked 210, but was too scared to catch it to try the second

Back squats paused at 90deg, sets of 5
135-165-185-200

Snatch

Three position snatch (hip/hang/floor)
Worked up to 130lbs

Snatch singles
135-145-150-155-165-170-175
Or something like that

Shoulder press + BB Row + Bar muscle up/Wall ball/Run

A. : Shoulder Press (3 Sets of 3 @ 85% - 90%) - 117lbs
B. : Barbell Row (3 Sets of 5 add 5# to Last Week) - 165lbs

4 Rounds
5 Bar Muscle Ups
20 Wall Ball Shots 20/14 to 10'/9'
Run 200m

11:01
Did the muscle ups unbroken

Front squat + Snatch

Front squat
1x8 at 60% - 155lbs
1x5 at 70% - 178.5
3x5 at 75% - 191.5

Snatch doubles
Hit 155lbs
Couldn't snatch 160

Shoulder Press + BB Row + Toe to bar/Shoulder to overhead/Run

A/B, 4 rounds
2 Shoulder press, 117lbs
5 Barbell row, 160lbs

4 rounds for time
10 Toes to bar
10 Shoulder to overhead, 115lbs
Run 400m

10:54

Clean and jerk

Clean and jerk to 215
Cleaned 226 for a PR

Front squat + Run

Front Squat (6 @ 65%)
150lbs

Front Squat (4 @ 75%)
175lbs

Front Squat (4 @ 85%)
195lbs

Front Squat (2 Sets of 3 @ 90%)
207lbs

Metcon (4 Rounds for time)
Run 4 x 400m Sprints with 1:1 Rest Interval

4:51

Bench press + Muscle up/Wall ball/Double under

Bench press - work to a heavy triple
175lbs

Bench press - 3x3 at 90% of heavy triple
157.5

Crossfit Open 15.3
AMRAP 14
7 muscle-ups
50 wall balls
100 double unders

335 reps (2 rounds + 7 muscle ups and 14 wall balls)
Really wanted to do the first set of muscle ups unbroken and I did

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

A/B 4 rounds
3 Shoulder press, 110lbs
5 Barbell row, 155lbs

With an 11 Minute Clock:
Row 750m
Then AMRAP:
5 Burpee Lateral Hops
7 Shoulder to Overhead 115/75
9 Pull Ups

7 rounds

Front squat + Lunge/Situp

Front squat
1x6 at 70% - 178.5lbs
1x4 at 80% - 205lbs
2x4 at 85% - 215lbs

4 rounds for time
12 front rack lunge, 135lbs
25 situps

5:20

Overhead squat/Pull up

CrossFit Games Open 14.2 and 15.2
0:00 - 3:00
2 Rounds of:
10 Overhead Squats, 95# / 65#
10 Chest-To-Bar Pull-ups

3:00 - 6:00
2 Rounds of:
12 Overhead Squats, 95# / 65#
12 Chest-To-Bar Pull-ups

6:00 - 9:00
2 Rounds of:
14 Overhead Squats, 95# / 65#
14 Chest-To-Bar Pull-ups

The ladder will ascend every 3-minutes until the athlete can not complete the ladder.

127 reps
11 squats in the second set of 14

Paced this really badly. Tried narrower grip overhead squats for the first time in a workout, they seemed good. Also did butterfly chest to bar for the first time, seemed to go pretty well as well.

Bench press + Box jump/Push up/KB swing

Bench Press (Work to a Heavy 5 Rep) - 160lbs
Bench Press (3 Sets of 5 @ 90% of Heavy 5) - 145lbs

AMRAP in 9 Minutes
5 Box Jumps 24/20
10 Deficit Push Ups
15 Russian Kettlebell Swings 1.5/1 pood

261 reps

Snatch + Clean and jerk + Muscle up

Snatch double
Hit 160
Hit 1 at 165, maybe?

Clean + 2 jerks
Hit 195
Cleaned 200 but missed the jerk. Didn't have time for a second attempt

Did some muscle ups- 2 sets of 3 strict + 3 kipping

Shoulder press/Barbell row + Run/KB swing/Pull up/Ground to overhead

A: Shoulder Press (3 Sets of 5 )
B: Barbell Row (3 Sets of 5)

105/155

OCCF Strength Baseline
3 Rounds for time
Run 400m
15 Kettlebell Swings 53/35
10 Pull Ups
5 Ground to Overhead 135/95

10:21
Last time- 10:26 on 1/16/13

Snatch balance + Snatch

3 behind the neck push press + snatch balance + 2 overhead squats
Worked up to 155 which I think I didn't do the full complex on since the workout was written for just the snatch balance

EMOM for 14 Minutes
Odd: 3 Position Snatch
High Hang (or Power Position), Hang, Floor

Even: 10 Box Jumps 30/24

Worked up to 120lbs
This was pretty tough

Front squat + Row

Front squat 1RM - 245lbs
2x2 at 90% - 225lbs

With a Partner
Row 2k for Time
While one partner rows, the other performs max effort burpees. Partners may alternate as necessary. Subtract one second for each burpee completed

7:35.5 - 117 = 5:38.5

Snatch + Shoulder press

Puased snatch pull + hang snatch _ snatch
135-140-145-150-155
5 or so singles at 135

Should press 5s
105-110-105