Find a 3RM on DeadLift 265 lbs

then,
Jonestown Sprint:
20-10 of -
Burpee Pull-Up & Push Press @ 65/45 - timed

then,
50 Sit Ups

Double Unders

Partner Wednesday !!!
1A: 10 mins to practice Snatch balance
1B: 30 min amrap
200m run
50 BJO@24/20”
40 Deadlift@80/60
30 BJO@24/20”
20 HSPU
10 BJO@24/20”

Wod: break how you like , keep reps low to avoid slowing down , be fast on transition from parter to partner.

Filthy Fifty
For Time 50 each

Box Jump (24/20″)
Jumping Pull Ups
USA K.B. Swing (16kg)
Walking Lunge (25 each leg)
Knees To Elbows
Push Press (45lbs)
GHD Back Extensions
Wall Ball (20/14)
Burpees
Double Unders

35 Minute Cap

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DNF'ed this one. Got up to about 5 burpees. Mods: 10" box + 2-45# plates (really need to get up to the 18" box, it's pretty much the same height...), 12kg kb swing, 12# wall ball.

Was really slooooow moving on this one - had to take breaks A LOT, breaking up each set into reps of 3-5. I think my non-paleo diet and lack of regular crossfit these past couple of weeks is really getting to my endurance. Amazing how prominent the effect is.

But good workout either way - definitely felt wrecked by the end. And for the sake of comparison (even though we shouldn't), only 2-3 people finished; I was pretty on par with the rest (males!)

Warmup

400M Partner Waiters Walk (200M each/only 1 partner works at a time/45/25)

4:18, 15#

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Strength/skill

Bar complex
1 Hang Clean Pull + 2 Hang Power Clean + 3 Front Squat
15 Minutes To A Heavy Single

Got up to 70# on the last two sets

Double under practice
12 minutes

Getting them more often, although not consistently. Got about 4 in the first 30 seconds, and then went downhill from there. Need to remember to keep arms OUT and IN FRONT so that the rope doesn't have any slack.

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Conditioning

6 Minute AMRAP of:
10 V-Up
15 SuperMan

3 rounds + maybe 4 v-ups.

This was hilarious because my partner Xavier could not do a v-up for his life... Makes me feel stupid about always being afraid that people will judge me for not being able to do things that they can. Definitely a lesson to not fear trying to go heavier or attempting shaky skills (X even told me I should have gone heavier on the bar complex, but I politely declined - failing a lift in front of a partner, no thank you).

Not sure I even broke a sweat in this one, but it was a good CF growth experience: to not fear partner WODs, failing in front of others, and being judged by others because of my (in)ability to do something.

Double Unders

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

(10#/20# vest)

Results: 51:24 (row, no vest)

Mobility on glutes/hamstrings. Still super sore.

500m Row
25 Deadlift (95/65)
500m Row
25 HBBS (95/65)
300m Row
15 Hang Clean (95/65)
300m Row
15 Front Squat (95/65)
100m Row
10 Jerk (95/65)
100m Row
10 Snatch (95/65)

I used 65lbs for all movements

Mobility on glutes/hamstrings. Still super sore.

500m Row
25 Deadlift (95/65)
500m Row
25 HBBS (95/65)
300m Row
15 Hang Clean (95/65)
300m Row
15 Front Squat (95/65)
100m Row
10 Jerk (95/65)
100m Row
10 Snatch (95/65)

I used 65lbs for all movements