Warmup KB snatch technique review. End
With 4 rounds 15w/15r snatch
Deadlift 5x5 started ith 85-105 then did that last 3 at 165lbs

5 minute RKC snatch test
KB cannot be dropped...no dropping here 70 completed
Then Legion run 1

Warmup:
400m run
30/20/30

Then 4 Rounds of
HRPU: 10
AbMat: 20

Power Hour:
BSQ: 265x3 280x3 300x3 305x1

Equipment: BB: 115

WOD:
Run: 400
Thruster: 10
Push Jerk: 10
Dip: 5

3 Rounds (supposed to be 5)

Later in the day...
Push Press: 175x3 185x3 195x3 205x0.5 200x0.5

**DON'T do power hour before WOD, too tired

I warmed up quickly. I fell asleep when telling the kids their stories and had to shake off the sleep and get warmed up quickly because I got to the gym kind of late also.
I practiced the Jerk but also PP & Press.. with some moderate weight to get that feeling and technique work done.
I warmed up by doing
3 press, 3 PP, 3 PJ/ Split Jerks - all unbroken and with the same bar/ weight
75 lbs, 95, 115, 125,
All felt good, but a little painful on the wrists, so I quickly taped up the wrists and did the Jerk - only a couple minutes break between all sets.
Then I went to only doing Jerk x 5
135, 145, 155
All felt good overall.

I went right into doign high box jumps and did a couplet of sorts of
High Box Jumps for 5-6 reps then did some sprinting/ running speed jumproping

I went up to about 42" and felt good overall... no rebounding, just high single box jumps.

BBG

1) 15 minutes to establish a Max 3 Position Clean + Jerk (Floor, Hang, Hip, Jerk)
225#

2) 3X1 3-Position Clean & Jerk (Floor, Hang, High-Hang)

205#

Strength

1) HBBS: 1X10@255, 1X8@300, 1X6@320, 1X4@340 – rest 2 minutes.

Conditioning

20 minutes max distance Sled Drag 135/90#.
800 Meters total (3 plates plus sled)

*Notes: This should be a forward facing, marching style drag.

Skill
Snatch - 70kg
Clean + Front Squat + Jerk - 90kg
C&J - 100kg

Strength
3x6 Strict Weighted Pullups (25kg)

Midline
3x15 seconds L-sit Hold with perfect form (60s rest)

Sprinting/Running
800m Run + Sprinting Drills + Dynamic Stretching (Warm-up)
50m - 100m - 150m - 200m - 300m - 350m (Walk back as rest)
(9s - 19s - 31s - 43s - 62s - 80s)
Some Walking + Static Stretching (Cooldown)

21-15-9

Hang Power Cleans - 65#
Pull Ups (green band)
Wall Balls (12#)

Had to set up station in middle of work out as a new person took over my pull up spot.

12:26

Find 1 rep max
EMOM 7 at 70% x 2

1 rep max was 85 lbs. Attempted 95 but failed to clean.

This was the 2013 Regionals WOD #3
30 burpee muscle ups for time (actual time cut off was 7 mins)
set the rings to the bottom of rings to be 88" above ground
I did this as Rx: 8:10
I kind of took my time and did not wrap wrists, etc. at all.. not too bad actually.. I got caught and missed 1 or 2 reps but no big deal.

I took a few minutes and then post WOD did 3 rounds of max reps of MUs for a grip test and to work on multi rep MUs. I did 1 set, then rested for 3 mintues.
7 reps, 8 reps, then 4 reps, but lost grip and did an extra rep to toal my MUs to 50 total for the Workouts... I stretched out and that was that.

Warmup
For Time:
500M Row @ 90-100% RPE
3 Rounds of Cindy

7:09 or something awful like that... started the row a few seconds behind every one else.

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Strength/skill
Clean and Jerk (Full Squat/Split Jerk)- 5 Minutes WU To 80% of 7/1/13
1 Rep Every 45 Seconds For a Total of 12 Reps @ 80%

Worked at 55# (I think). Felt OK, maybe could have gone heavier?

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Conditioning
10 Minutes AMRAP of:
2 Bar Muscle Up
4 HSPU
6 Thruster (95/65)

5 rds + 2 + 4
Used kids bar for MU, box + knees for HSPU, 45# on thruster (was light)

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Extra Credit
5-10 Minutes of:
Front Lever Practice

WOW I suck at this. Really need to practice doing EVERYTHING that requires any type of inversion in CF.

Warmup
3 Minutes of Triple or Double Under Practice
Dot Drill

A total of ZERO double unders. Totally regressing on this one :( What's wrong? Maybe my rope is too short?

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Skill/strength

Depth Drop- 2/2 (24/20″)
Box Jump- 3/3/3 (30/24″)
Seated Box Jump- 3/3/3/3 (18-24″/12-20″)
2/2/2/2/2/2 Depth Jump (30/24″- Max Height)
45-60 Seconds Rest Between Sets

Rxed this, which means... I JUMPED THE 24" BOX! I stared at it and got the same feelings that I used to get.. fear and apprehension, but to a lesser degree than previous. And instead of letting that feeling overwhelm and MAKE me not able to do it, I brushed it aside after approximately 5 seconds, and said to myself, "I know I can do this," and just jumped, AND DID IT. No sweat. SO PROUD. Makes up for not getting double unders..

Sumo DeadLift
7 Minutes WU To 90%
1/1/1/1 @ 90%
2 Minutes Rest Between Sets

Worked at 125#, which is not close to 90% of my 1RM at all (that would be ~150#). But it felt heavy, and it felt like I was pulling something in my left leg, so I scaled back. Win some, lose some.

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There was also a 800m run + 1k row, but we didn't get to that. (Secretly relieved.)