Bench Press
8 @ 70% of 1RM [140 lb.]
5 @ 75% of 1RM [150 lb.]
3 @ 80% of 1RM [160 lb.]
3 @ 85% of 1RM [170 lb.]
1 @ 90% of 1RM [185 lb.]
1 @ 95% of 1RM [190 lb.]
1 @ 90% of 1RM [185 lb.]

Barbell Row:
8 @ 70% of 1RM [135 lb.]
5 @ 75% of 1RM [140 lb.]
3 @ 80% of 1RM [150 lb.]
3 @ 85% of 1RM [155 lb.]
1 @ 90% of 1RM [155 lb.]

Snatch
1-1-1-1-1
[95 lb., 95 lb., 95 lb., 125 lb., 125 lb.]

Bamboo Bar Press
5x 5 @ 72 lb.

Band Press
5x 5 @ 45 lb.

MetCon
3x
9 Chest to Bar
8 Box Jumps
5 Toes to Bar

Five rounds for max reps of:
Body weight bench press
Pull-ups

Bench - 70 kg

14/18-10/16-11/16-8/15-7/16

Warm-Up 3 rounds
Mountain Climbers x 20/each side
Bear squats x 10
Burpees x 5

Then 3 rounds
10 Dumbbell Push-Up, Row, 20#
15 Floor Wipers
Plank 1:00
10 KTS
10 Dips
20 Side Bend 45#
Plank 1:00
15 Shrugs

“Filthy 50″

For time,

50 Box jumps 24/20

50 Jumping pull ups

50 KBS 16kg

50 Walking lunges

50 K2E

50 Push press 45#

50 Back Extensions

50 Wall balls 20/14

50 Burpees

50 Double unders

At Crossfit GVA

Warmup
3 rounds
5 pushups
10 KB squats 20 kg
15 KB swings 20 kg
30 s plank hold

Strength
5x5
Floor Press 60 kg
10 weighted situps 10 kg

WOD
AMRAP
3 min hang clean 40 kg
5 min rest
repeat

First round: 63, Second round: 51
The last rep of first round, totally lost grip of the bar. Forearms are burning.

OH Press Strict
95x5
135x5
185x1
195x1
175x3
165x5x3
165x4x1
165x2x1

LTE

57x15x3

Weighted Ring Dips #53x5x5

Skill
5 minutes of Handstand Walk Practice
Some Shoulder Touches & Some Double Unders

WOD
EMOM for 10 minutes:
3 Muscle-Ups
(During each rest interval perform AMRAP of Double-Unders)
*Score is total reps of DU.

This destroyed my shoulders!

2:00 Max Reps Double Leg Banded Hamstring Curls
2:00 45 Degree Biphasic Hip Flexor Stretch (60s each)
2:00 of Parasympathetic Breathing

Home » Workout of the Day » 1-3-12 Tuesday’s WOD
1-3-12 Tuesday’s WOD
January 3, 2012 Dr. Brian

ENDURANCE CLASSES ARE TUESDAY AND THURSDAY THIS WEEK.

Row 1000m for time

Rest then,

For time

30 reps of Bear Complex 135/95

1 rep= Perform all of the following without putting the bar down;

Power clean, front squat, push press, back squat, push press(from behind the head)

I did 3:20 on the 1000m row and then did 10:28 on the Bear part.

strength: shoulder press 3x5

For time:
135 pound Thruster, 15 reps
Run/row 200 meters
95 pound Thruster, 20 reps
Run/row 400 meters
65 pound Thruster, 30 reps
Run/row 800 meters