Baseline:
Pre-SOP and box breathing, then ROM Drills.
2 minutes of jump rope, 30x air squats, 2 minutes of jump rope, 20x box jumps.

Strength: Back squat (Deload wave) – Warm up then, 60% x 5 reps, 65% x 5 reps, 70% x 5+ reps.

Stamina: 4 Rounds, not timed: 10x back squat (165#-225#/105#-145#), 20x 4-count mountain climbers, 20 lunges Overhead weighted carry (95#/65#).

Work capacity: Complete 8 rounds for time of the following…
• 10x man maker (35#/25#)
• 100m shuttle sprint (50m x 2)

3 minutes jump rope (double unders, single leg etc)
Shoulder mobility, pvc dislocates

Snatch Assistance:
Pressing Snatch Balance 3x5 @55lbs
Snatch Balance 5x3 @ 65lbs

Snatch Variation:
Single Arm Dumbbell Snatch 3x10 @ 20lbs

3 Point Snatch (hang, mid hang, floor)
70% @ 1x5 75% @ 1x3

Snatch Complex:
2 Power snatch + 1 OH Squat (60 sec rest between)
65-65-65-75-80

Pull/Press:
3x10 Ring Row
3x10 Ring Dip

6 Rounds:
3x HBBS @ 65% 1RM (135lbs)
10x Wall Ball (10lb to 12 foot target)

Accumulate 20 pullups for time: 1:29

Conditioning/Capacity:
5 Rounds
90 seconds Airdyne
20 KB Swings (35lbs)

Weighted Pull-ups
3-2-2-1-1-1-1-1
Used 20 pound weight; some weighted, some not

Bar Dips
10-10-10

Hammer strength pull-downs, 90 pounds each side:
10-10-10-10

Bent-over row, 95 pounds:
10-10-10

Strength
Split Jerk
Every 30 seconds for 4 minutes complete 2 Split Jerks @75% of 1rep Jerk- 165
Reps are at 0:00 – 0:30 – 1:00 – 1:30 – 2:00 – 2:30 – 3:00 – 3:30

Conditioning

Group A
AMRAP in 6 minutes:
• 10 Pull-ups
• 20 AbMat Sit-ups
• 2 Down/Back Turf Runs
Rest 2 minutes
AMRAP in 6 minutes:
• 10 Box Dips
• 20 AbMat Sit-ups
• 2 Down/Back Turf Runs

Group B
AMRAP in 6 minutes:
• 10 Chest to Bar Pull-ups
• 20 AbMat Sit-ups
• 2 Down/Back Turf Runs
Rest 2 minutes
AMRAP in 6 minutes:
• 10 Ring Dips
• 20 AbMat Sit-ups
• 2 Down/Back Turf Runs

Group C
AMRAP in 6 minutes:
• 5 Muscle-ups
• 15 AbMat Sit-ups
• 2 Down/Back Turf Runs
Rest 2 minutes
AMRAP in 6 minutes:
• 5 Muscle-ups
• 15 AbMat Sit-ups
• 2 Down/Back Turf Runs

Chose C. First 6 minutes got 2 rounds plus 17 reps
Second 6 minutes got 2 rounds plus 2 MUs

20min AMRAP

10 Power snatch 95/65 (MOD: 35#)
15 Toes 2 bar
400m Run

Afterbash Group stretching

Went for a massage last night to help the pain in my trap, it's moved down to my lower back now so I'm not doing anything heavy for a bit. MOD all workouts this week as needed.

4 + 25 + 200m run

BBG
7X1 Snatch + 3 Snatch Grip Push Press – heaviest possible, rest 60-90 seconds
135-135-135-135-135

Strength
Smolov 2/1
HBBS 6X6 @ 70% Plus – rest at least 2 minutes
227-227-227-227-227-227

Conditioning
3 rounds for time of:
50 KBS 24/16kg
100 Double-Unders
Didn't write down my time... Fail.

Note: Felt lethargic... didn't eat breakfast or lunch like an idiot. Squats kicked my ass. Shorts were falling off during double unders. Mentally I kept reminding myself of this which definitely wasn't helping my time. Overall lackluster performance and mentally weak during this one.

CrossFit Total

1rm Back squat
1rm Shoulder Press
1rm Deadlift

Unfortunately, not a day for PR's. Very disappointed I couldn't do DL's today, something was just off. I was really hoping to finally get my Totals number higher (I did by 5#) but I tweaked my shoulder on the press and just couldn't do much after that with the DL. Next time!

Back Squat 135# (same as old PR)
Press - 70# (2# under PR)
Deadlift - 165# (60# under PR)

370 Total (5# CF Total PR)

Five rounds for time of:
22 Kettlebell swings, 2 pood
22 Box jump, 24 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 20 pound ball

Lower/ Mid back was still a bit sore and stiff... keep on working out lighter, and with less intensity, but still pushing a little, working on technique, and trying to get some good muscle fatigue/ Safely.
I did a descending ladder of rope climbs with repeating :30 HSPU hold
5 Rope Climbs + :30 HSPU hold
4 Rope Climbs + :30 HSPU hold
3 Rope Climbs + :30 HSPU hold
2 Rope Climbs + :30 HSPU hold
1 Rope Climbs + :30 HSPU hold
In this WOD, I was keeping safe with my lower back and the HSPUs would get harder as the rest time between them reduced with each set of less rope climbs.
I think next time, when I'm a bit healthier, I'll do :45 sec or 1:00 holds... or could increase from :15 - 1:15.. so as the rope climbs get less the HSPU hold increases... that would be a nice flip as well.
Good WOD... I kept it a little easier since I was going to go biking and swimming with the kids after the WOD and it was pretty hot outside.

Warmup
400M Partner Carry (200M each)

4:07 or so... I survived, hooray! But my partner was pretty light. ~125-130#

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Conditioning

Partner WOD 1
4 Rounds of:

4 Minute AMRAP of:
200M M.B. Run
21 Push Press (95/65)
5 Toes To Bar

2 Minutes Rest Between Rounds

7 rounds + 12 push presses, 12# wb & 35# on bar - we may have miscounted this and actually gotten fewer rounds

Weight was light on this, but OK. Med ball runs SUCK. I walked a bit on this and felt shitty about walking. Need to stop being lazy on runs in CF.

Partner WOD 2
7 Minute AMRAP

Ascending Ladder of:
Sit Ups
M.B. Clean (20/14)

8 rds + 6 situps, 12# wall ball

These felt good!

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Overall, great partner WOD. I didn't realize that Tami assigns partners in these, which makes me fear them a lot less, since I always dreaded the awkward elementary school "will you be my partner???" thing. Will start going to these more since it's always nice to chat people up.