80-90%

100 Burpee Challenge Day 73

(16kg x10 w/ 10sec rest) x10

11 Swings usually equals 20 seconds of swinging

Back Squat 5RM

Then:

10 min AMRAP

10 SDHP 75/45

10 Push-Press 75/45

10 Box Jump 24/20

Great workout! First time doing a back squat at Crossfit and got to 5 reps of 115. I stopped there since I have a volleyball tournament this weekend and I wanted to ease into this exercise. And then onto the AMRAP. I got 4 2/3 + 6 rounds. I was happy with that since I RX'ed the exercise and we had tired our legs out earlier with the back squats. It's a rare day when I Rx and appreciate each and every one of them!!!

Power Snatch (Max) 1 RM

6 Minute AMRAP
15 Wall Balls 20#
10 Box Jump 24"
5 Ring Dips

-5 minute rest

5 Power Cleans 155#
8 Toes 2 Bar
20 Double Unders

Sqaut Snatch (Max) 1 RM

Five rounds for time:
10 Snatches (95 lbs) <-- subbed 75lb clean
15 Pull-ups
20 Thrusters (75 lbs)

switched to hang clean in 3rd round

6 rounds for time of:
2 reps of 65% 1 RM (315) at 205 lbs deadlift
5 KB swings at 1.5 pood
10 chops/lifts at 1 pood
100 meter row

Time: 11:00 minutes

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

subbed 95

9:55

100 double-unders for time
1:45