Running “Jackie”

For time:

Run 1000m
50 Thrusters
30 Pull ups

>bar (45 lbs)
>purple band

Baseline: Pre-SOP and box breathing, then ROM drills.

Work Capacity: Complete as many rounds as possible in 15 minutes of…
25x air squats
5x burpee
*Add 5 burpees every round! (round 2 = 10 burpees, round 3 = 15 burpees)

5 rounds (25 squats, 25 burpees)

Durability: Run 3 miles @ moderate pace.
35:00.0 min

Warrior yoga or Active Stretch. Hydrate and fuel within 30 minutes. Journal post training session SOP.

I.
--4 Rounds--
4 50m Shuttles
1min rest between each round

II.
--8min AMRAP--
5 snatches @ #135
5 burpees over bar

3 Rounds for time (1 min rest between sets)

50 Box Jumps ('24)
50 Pushups

Box jump average was about 2:45 minutes per round. Pushups were doggin...

A.
Four sets of:
Clean x 1.1.1.1
(rest 10 seconds between each single)
Rest 2-3 minutes

Weight used: 215#

B.
Three sets for times of:
250 Meter Row
Wall Ball Shots x 20 reps
32/24 kg Kettlebell Swings x 20 reps
Rest 3 minutes
1: 2:20
2: 2:23
3:
Not RX. Used 24kg for swings

Pre-WOD: Work up to heavy 3 rep squat clean- 135 (could have gone heavier - easing back into CF)

WOD
For time:
21-15-9
Power cleans- (135/95)
Ring dips

Skill
Snatch - 60kg
C&J - 80kg
2x40m Sprints, 2x70m Sprints,
5x5 Tempo Weighted Pushups on Dumbbells 10kg (60s rest) + 5 Tempo Weighted Pullups 10kg (60s rest)
(Tempo is Fast up/5 second count on the descent.)

Strength
Front Squats - 3 (90kg)
3-2-1 Back Squats
(110kg + 120kg + 130kg)
1x5 Deadlifts (120kg)

Warmup:
500m run, inchworms w/ flow dynamic warmup, CF warmup x 2 (10 x OHS, push-ups, situps, supermans, pull-ups, ring dips)

Strength & skill:
Wendler 5/3/1 w1 back squats
5 x 65% of 90% (115#)
5 x 75% of 90% (125#)
5+ x 85-90% of 90% (145# -- 15 reps)

Awesome. CFP is doing a 5/3/1 progressive strength training program for the next few weeks, which is what I was already doing at home in the garage. So that's great -- frees up my garage gym sessions for other work.

Back squats felt comfortably heavy. Didn't go until failure. I just did these same sets (just a tad lighter) yesterday and I'm tired so I didn't beat myself up.

WOD:
20-15-10-5
dumbbell thrusters @ 30#
knees-to-elbows (knee tucks)
Finish: 7:34

Tougher than I thought it would be. Tried a few practice thrusters at 40# but they were too tough. Got through it OK though. Wish I could be better at K2Es.

15mins to find 1rm Thruster (35x3, 55x3, 65, 75, 85, 95-fail)

Then,

“Jackie”

1000m Row
50 Thrusters 45#
30 Pull ups (MOD: purple band)

Last time I accidentally used 35# instead of 45# and a green band (didn't realize the person in the heat before me had 10's on the bar). I was debating making this the first WOD to attempt unassisted pullups, but my arms were just toast after the Thrusters. In hindsight I should've at least tried some. I was able to do 4 in a row after the workout. Next time!

12:46

15mins to find 1rm Thruster

Then,

“Jackie”

1000m Row

50 Thrusters 45#

30 Pull ups

I did 245lb as my max on my thruster.