10K run

Struggled at the end.. was getting the runs...

Strength:

Front Squats - 6x135, 6x185, 6x205, 6x225, 6x245 (legs still recovering from 6/24 workout)

Metcon:

EMOTM for 10 min: 3 Power Cleans & 1 Push Press (190lbs on the bar), then rest 5 Mins and do 200 DUs for time

Result: Completed 10 Rds and did DUs in 4:00

Strength
Front Squat
Every 30 seconds for 4 minutes complete 2 Front Squats @75% of 1rep max- 205

Conditioning

Group A
Four Rounds Of:
• 20 Kettlebell Swings (#55/35)
• 20 Air Squats
• 20 Box Jumps/Step-ups

Group B
Four Rounds Of:
• 20 Kettlebell Swings (#55/35)
• 20 Goblet Squats (#55/35)
• 20 Kettlebell Step-ups (24”/20”)

Group C
Four Rounds Of:
• 20 Kettlebell Swings (#70/45)
• 20 Goblet Squats (#70/45)
• 20 Kettlebell Step-ups (24”/20”)

20 min time cap for the workout. Chose C. Finished 2 full rounds plus 31 reps

Skill

Kipping

Beat the CFSB competitor wod 3

7 minute ladder

1 Lateral Box Over

1 Chest to Bar Pull up - ring rows

1 10 yard Shuttle (sprint/backpedal)

2 Lateral Box Over

2 Chest to Bar Pull up

1 10 yard Shuttle (sprint/backpedal)

3 Lateral Box Over

3 Chest to Bar Pull up

1 10 yard Shuttle (sprint/backpedal)

*The lateral box over and pull up increase by 1 repetition each round. Score is total repetitions.

81 reps

Strength

Squat 5-5-5-5-5

Start the Clock, Squat a 5 rep as heavy as possible at the 0:00, 3:00, 6:00, 9:00, and 12:00 marks.

Wod

20 Snatches 75/45

Run Full Gasser

15 Snatches 95/65

Run Full Gasser

10 Snatches 135/95

Run Full Gasser

5 Snatches 155/105

Run Full Gasser

As many Snatches as possible at 185/125

*15 MINUTE TIME CAP, a full gasser is running to the end of the black and back twice.

Reps 33-38-43-53-63
Reps 20-15-10-5-11

10x1 EMOM hang squat snatch, 70lb PR
then
3 round of
-2min AMRAP
--burpees
-3min AMRAP
--20 KB snatch, 15lb
--20 DU
-2min rest

burpees
30/34/33
KB and DU
1 round/1 round + 14 KB/20 KB + 28 DU

Strengh:
3x7 press (20 30 40kg)
3x5 Push press (40 50 60kg)
3x3 Jerk (60 60 70kg)
WOD 10 9 8 7 6 5 4 3 2 1
Push press 40kg
Burpee
Pull-up
(12:06 rx)

BBG
7X1 3 Position Clean (Hi-Hang, Hang, Floor) + 1 Jerk
225#

CON
3 rounds for total reps of:
1:00 ME Deficit HSPU 4/3″
2:00 AMRAP of:
12 TTB
12 DB Push Press 50/35#
*Rest 1:00
R1 - 0/1+5
R2 - 3/1
R3 - 2/1

8 minute warm-up bike ride
2 shoulder dislocate
2x15 explosive push-ups

KB swings 53/35
Burpees
Situps
Wallballs 20/16

add up your lowest score for each:
8 - 4 - 9 - 7

(I did this 10 minutes after I did Jackie...)