Crossfit Collierville - Collierville, TN
Warm Up
5 Minutes Jumprope
Then 2 Rounds
5 Box Jumps
10 Ring Rows
10 KBS

Strength/Skill- 5 Rounds

A1: Power Clean x 3
A2: Weighted Pull Up x 2
A3: Toes to Bar x 10

MetCon
2 Rounds for Time
50 Double Unders (25 calorie Row adjustment)
40 KBS
30 Reverse Lunges (15 Per) used bar to stablize knee on right leg
20 HR Push Ups
10 Burpees

Result: 14:11! Killer workout...

2 Rounds Of:

100 Double Unders
50 <a href='/journal/movements/306'>Shoulder to Overhead</a>, 95/65
25 Toes to Bar

I knew going into this one that I would be fairly good at it...plays to my strengths. I was very happy with my performance and felt good during and after the workout.

Partner wod

Amrap 10 mins
Partner A : 15/12 cal row
Partner B : 12 alt. Dumbell Hang Snatch + 6 perfect Push up
Change when both completed the task!

3 mins rest

Amrap 10 mins
Partner A : 15/12 cal row
Partner B : 12 box jump + squat on top
Change when both completed the task!

3 mins rest

Amrap 10 mins
Partner A: 15/12 cal row
Partner B: 12 Sit up + 6 plank up
Change when both completed the task!

In the garage for a short continuation of 5/3/1.

Warmup:
Snow shoveling. I'm done with this.

BENCH PRESS:
Warmup: 5 x 50#, 5 x 65#, 3 x 75#
Working sets: 5 x 95#, 3 x 105#, 1+ x 120# (5 reps)

Very nice. Warmups were easy. Working sets were good too. The 1+ round was good right up until it immediately wasn't. Struggled greatly to get the last two reps in, then rested the bar on my chest and gave it a push, but nothing. Couldn't move it. Gave it a second, tried again, nothing. So I tapped out there. Strstd.com calculates my 1RM as 143#, which isn't much above my tested 1RM of 140#. Gotta get bigger.

Then
5 x 10 @ 65#.
Simple.

6 rounds of:
2 minutes on 1 minute rest:
10 Thrusters (95 lbs),
10 KB Swings (1.5 pood 55 lbs),
then AMRAP of DUs in the time remaining of the 2 mins
Rest for 1 minute between rounds.
Total is the completed DUs.
I got this from Metropolis Box where they did I think 20 thrusters with 45 lbs, & 20 KB Swings, then AMRAP of DUs, but I wanted to use more weight on the thrusters.

Strength:

Front Squats - 2x135, 2x155, 2x185, 2x205, 2x225, 2x245, 2x265, 2x285, 2x285, 2x285

Metcon:

3 Rnds: 10 Thrusters (95lbs), 12 K2E, 14 Burpees

Time: 7:22

Shoulder press 3x2
Rest 2:00 between rounds

a,
HS walk practice
- going through progression

b,
Pistol squat( weighted ) practice
- going through progression

7 rounds of:

Row 200m (all out)
ME -1 MU AFAP

Rest 1:1

Note: This should be a “quick” ME -1 set. Meaning fast to the rings and fast cycle on the rings, but drop a rep (or two) before hitting failure.

8min AMRAP
5 Thrusters 115#
5 Bar over burpees
10 KB Swings 2pd

rest 2min

50 unbroken burpees
1mi run