Strength

Deadlift 5rm

3 x max pull ups
145# deadlift
Wod

Every 30 seconds for 7 minutes

1 Snatch + 1 Hang Snatch 165/105

The Rxd weight is 165/105# (you must perform all 14 reps of the complex with this weight). If you cannot finish the work with this weight try to use the heaviest possible for the entire piece. Your score is the weight that is on the bar when you finish. If you remove weight you MAY NOT add it back on.

Cash out

2 x max handstand hold

3 Rounds

20 pull ups
30 push ups
40 sit ups
50 squats

RUN:

1 mile run to hill location

Then 6 rounds of 100m hill repeats

1 mile run

Had class 187 compete against class 188 relay race of "Train Tracks" 1 round 200m track
(Train tracks: 1st person lays in plank position, then 2nd jumps over and lays in plank position and so on and so on...)

At Crossfit GVA
Skill/Strength:

Clean and Split Jerk - Power clean into front squat, split jerk to overhead.
1-1-1-1-1-1

40-50-60-70-75-80 kg - I'm in Europe so I'm trying to get used to the metric standard
88-110-132-154-165-176 lbs - Surprised myself with last set of jerk, definitely a PR.

25x 10kg weighted situps

WOD:
For time-

21/15/9
60 kg Deadlift
Box Jumps
25 kg KB swings

5:48

Skill:
POSE Running

WOD:
6 x 400m Run
90 sec rest between rounds

Strength-5X2 Strict Press (90%) (did #65)

WOD: 7 minute AMRAP (#185/135) (did #65)
1 Shoulder to Overhead, 1 Muscle Up
2 Shoulder to Overhead, 2 Muscle Up
3 Shoulder to Overhead, 3 Muscle Up
........etc

Mod with 2:1 pullups and ring dips for each muscle up.

Completed 5 rounds and 6 STO

20 min AMRAP

400m run
3rounds of Cindy
5 pullup
10 pushup
15 squats

21-15-9

Deadlift #225/155
DU
TTB
Wall ball

3rds
10 1 arm KB snatch (scaled to 53)
7 Pull Ups
10 Burpess

Rest 2min

4rds
10 Wall ball
15 Box jump
20 KB Swings (scaled to 53)

Three 1 minute rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps) <- subbed two 40 lb dumbbells
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps) <- subbed two 40 lb dumbbells
Row (Calories)
Rest

lost count 20 seconds into the workout