Warmup front squats
2-2-2-2-2 front squat 255#

14 EMOM
(Even) 5 push press (135#) from ground
(Odd) 5 PWR Cleans (135)

A. emom 12 min: 7 front squat moderate weight, 5 strict CTB (odd)
-used 115#. quick reps.

B. 8 sets: 2 Hang Clean (switched from snatch because left wrist was bothering me supporting weight overhead)
-198, 209, 220 -> thumb and shoulder started bugging me on 2nd rep, so only singles after->231, 231,231, 242,242 (110kg).
- felt ok (except for thumb) for first time doing heavy cleans in a while.

C. amrap 15 (85%-150-170b/m): 2:30 airdyne, 12 DB snatch, 12 no push up burpee box jump (24")
- 3rds + 40s on airdyne. HR consistently in zone. spike close to 170 on npubbj. airdyne & snatch around 155-160.
-felt good.

Strength
15min to find:
5RM thruster (hice con 60kg)
3RM clean + Front squat + jerk (hice con 70kg)
1RM clean + front squat +jerk or squat clean & jerk (hice con 80kg)
WOD
AMRAP 13
30 burpee to target (hice burpee full extension over the bar)
30 thruster 40kg
20 burpee to target
20 thruster 60 kg
10 burpee to target
10 thruster 75kg
5 burpee to target
max rep thruster 85kg
(hice 11 thruster con 60 kg, 91reps)

Metcon 1:

21-15-9: Back Squats (205lbs), GHD Situps
Time - 8:28

Metcon 2:
Open WOD 14.4: 10 DL (135), 15 BJ (24"), 15 DL (185), 15 BJ, 20 DL (225), 15 BJ....Stopped after this round

90 reps in 6 mins (total workout was a 12min amrap)

CrossFit Games Open 14.3

8 minute AMRAP:
- 10 deadlifts, 135 / 95 lb.
- 15 box jumps, 24 / 20 inch
- 15 deadlifts, 185 / 135 lb.
- 15 box jumps, 24 / 20 inch
- 20 deadlifts, 225 / 155 lb.
- 15 box jumps, 24 / 20 inch
- 25 deadlifts, 275 / 185 lb.
- 15 box jumps, 24 / 20 inch
- 30 deadlifts, 315 / 205 lb.
- 15 box jumps, 24 / 20 inch
- 35 deadlifts, 365 / 225 lb.
- 15 box jumps, 24 / 20 inch

Warmup
2 rounds for quality
3 push ups
3 staggered push ups (left)
3 staggered push ups (right)
3 wide push ups
3 narrow push ups

3 rounds
5 russian swings
3 american swings

WOD
15min EMOM
Min 1: 5 KBS (70/53) + 5 box jumps (30/24)
Min 2: 5 KBS + 5 V-ups
Min 3: 5 KBS + 5 pull-ups

RX.

I started with doing 5 rounds of EMOM for 10 minutes of:
odd minute: 3 bar facing burpees and 5 Thrusters with 115 lbs
even minute: 3 bar facing burpees and 5 power cleans with 115 lbs

in the last minute I switched out plates and started on the next 5 rounds of:
3 bar facing burpees and 5 DL (I increased the load, 185, 205, 225, 234 ,245
all DL felt great and came up quickly. I didn't want to do sets of 135. I wanted to have a little weight on it. I was using 2 35 lb plates so it was a little lower to the ground as well, since it was a little light still.

Fun good workout.... similar to a WOD I saw on Metropolis, but they Rx 135 and that's a little too heavy I thought for the thrusters for me. Maybe next time... or if I have bumper plates so I can drop it off the clean and the thrusters, etc.

A. Deadlift - build to tough triple
B. FT:
50 Wall balls
50 KBS, 70#
50 Situps
50 Dubs
50 Burpee no pushup box jumps

A. 345
B. 10:47

I did this Open WOD at the GF YMCA and it was ok.
14 minute AMRAP of:
60 cals on the rower (start with hands off national go
50 T2B ( I did this as3 sets of 10 then 2 sets of 6 and a quick 6)
40 wallball (the heaviest balls they have are 10 lbs and I used those but launched them to about 14' or higher-I ended up do h these as 4 sets of 10 and I took way too much rest inbetween)
30 Cleans using 135 lbs (this was a gasser and a killer. I probably too too long between sets and was doing sets of 2 usually. I had about 4 minutes when I started this and needed all of that)
I think that I should have pushed to not rest as much between sets and pushed harder to have less rest n the wallball. All I need is a minute to do the MU
20 MU
(Repeat if completed before 14 minutes)

Weightlifting
Hang Snatch (40kgx3x2, 50kgx2x3, 55kgx2x1, 60kgx1, 65kgx1, 70kgx1)
Hang C&J (50kgx2, 60kgx2, 70kgx2, 80kgx1, 85kgx1)
5x2 Paused Back Squats (100kg)
3x5 Tuck Jumps + 5 Bunny Hops
2 minute Abs