Buy In: Bench Press 5-5-3-3-1-1-1-1 (At least 3 sets @ or above 90% of 1RM)

Missed my 1RM at 225 :|

Ten rounds, each for time of:
100 meter Sprint
Rest 90 seconds

Cash Out: Close-grip dumbbell floor presses with mini band around your back 8-8-8

En CrossFit Nordlicht
Warm-up:
3 rounds:
row 500m
10 burpees
WOD
AMRAP 15 (era AMRAP 20 pero como el resto estaban fundidos lo corto en 15)
5 pull-up
10 jumping lunge
15 kb swing 24kg
(hice 10 rondas + 4 pull-ups, pensaba que era a 20 min y estaba reservando un poco, 304reps)

Met-Con
“Annie”
50-40-30-20-10
Double Unders - Singles x 3
Sit-Ups
9:41

Strength/Conditioning
Prowler Sprints- 4x60m (160/110) + 10 DB Thrusters (50/35) @ 25

A. EMOM 12 min: 10 TTB & 3 MU
UB on MU till rd 5, then 2 & 1 fail. last set 3 singles. TTB UB through 4, then 6/4, then 5/3/2

B. 8 sets: 2 Hang Snatch.
-last several sets were 70 kg (154) , 72.5 (159.5), 75 (165), & 169# (failed

C. 85%
Airdyen 50 cal
3rds 5 CTB pull -ups, 10 burpees, 15 air squats
Airdyen 50 cal
3rds 5 CTB pull -ups, 10 burpees, 15 air squats
Airdyen 50 cal
3rds 5 CTB pull -ups, 10 burpees, 15 air squats
Airdyen 50 cal
-23:29
airdyne 2:20-3:00 per rd. 3rd sets rangin 3:30-5:15
right knee still funky below parallel so stop just at or above 90

D. Axle Bar overhead Carry 3xME
outside down and back.

I was a bit sore and tired and tight so I did have to stretch for a while this morning.
I started doing 10 KB swings (using dumbells) and then going into 10 dumbell bench press. Nice couplet.
weights I used: 35, 45, 55, 60, 65 (last set of 10 of both moves), 70 (I did 10 KB swings & 7 or 8 BP), 75 (I did 8 swings and only 4 BP)
I wasn't really looking at the clock, just doing quality movements with FULL ROM and getting full ROM for the BP. I was focusing on getting my feet set for the bench and on the KB swings I was tryign to make the hips and legs drive up the weight and keep it nice and close to my body.
Not too bad but my neck felt off like I tweeked itt. Sometimes I feel this when i do a lot of HSPUs but I had not done anything like that recently?

As Rx: 14:59
This was my first WOD done in my garage at GF and it was great. The best part was doing it with Kendall as my timer and my encourager. She gave me the best "1 more dad" when I started to struggle on 8th rep of my 9 rep set. That was the best part for sure.
21 Thrusters (13,8)
21 bar facing burpees
18 Thrusters (11,7)
18 bar facing burpees
15 Thrusters (9,6)
15 bar facing burpees
12 Thrusters (9,3)
12 bar facing burpees
9 Thrusters (unboken)
9 bar facing burpees
6 Thrusters (unbroken)
6 bar facing burpees
3 Thrusters (unbroken)
3 bar facing burpees
Good workout and it went about exactly as I had thought it would. I felt it in middle about the 12 round, but kept at it. I should have gone unbroken on 12 and tried to push a bit harder on the bar facing burpees, but to be honest those were really taxing me and gassing me more than I had anticipated.
I LOVED doing my workout in the garage with MY music and not caring about dropping weights, not caring about noise, sweating on the floor, my chauk getting a bit on the floor... AWESOME... no appologies and no waiting for anybody to get out of my way.. priceless.

Strict HSPU practice 3x1 (5 rep mastery template) - 2 last set

A. Bench Press 5rm; 2 set ME 80% 5rm
-185x5,205x5,210x5 (not perfect form)
-15 reps at 160#
-14 reps at 160#

Step Ups - 10,10,10 per leg
-95# left leg, 75# right leg. feeling more stable

B. 6 sets
10 russian KBS 90#
prowler pull sprint 135# (rotate backward and forward pull)
rest 3 minutes
-rd1(backward)-39s (only 8 reps on kbs this rd)
-rd2(forward)-37s
-rd3(backward)-47s
-rd4(forward)-38s
-rd5(backward)-47s
-rd6(forward)-40s
- felt really good on this. was fully recovered around 2:15. need to work heavier and longer.

D1. Lying Tricep Extension 4x8 (start 85#)
-85,85,90,90
rest 1 minute
D2 back extension 4x15
rest 1 minute

Back squat 5-5-5 reps
225-225-225 pounds

deadlift, 5 reps
245 pounds

pull-ups, assisted
8-8-6 reps (70-60-50 assist)

bar dips
8-5, no assist

lat pulldowns, 130 pounds
8-8-8

"Cameron"

50 Walking lunge steps
25 Chest to bar pull-ups (did ring rows)
50 Box jumps, 24 inch box
25 Triple-unders (did mix of singles and doubles)
50 Back extensions
25 Ring dips (used blue band_
50 Knees to elbows
25 Wallball "2-fer-1s"(20/14) (did regular wallball)
50 Sit-ups
5 Rope climb (did 1 rope climb, arms were tired)

25 min time cap

Heavy lift of your choice. Did power cleans up to 103#

Partner WOD

Partner A runs 200m

7 min AMRAP
5 pullups (used red band)
10 pushups
15 squats

7 min AMRAP
3 HSPU (used box)
6 SDHP (rx 65 bar)
9 toes to bar (did more of a knees to elbow)