Back Squat 3x5 -80% of current 1RM
Lifted 165lbs
Then
Press 3x5 -80% of current 1RM -Must clean from ground
Lifted 115lbs
then,
2-4-6-8-10-12-14 KB Swings 53m/35w Burpees
Completed in 9:26

Deadlift 5x5
4 Rounds
Stoplight Run
10 Deadlifts 225/155
15 Wallball
20 Sit-ups

Skill
Power Snatch - 70kg
Split jerk - 80kg
Power Clean - 80kg
3x10 unbroken T2B (90s)
3x5 deficit unbroken strict HSpushups(3 minutes rest)

Strength
3-3-3-1-3 Front Squats
(80kg - 90kg - 100kg - 110kg - 100kg)

workout
EMOM for 5 minutes:
3 bar muscle ups
max DU's
(208 DU's)
i had already pushed hard during the whole day so instead of doing emom10 i did emom5

Strength

Squat 1-1-1-1-1 #95-105-115-125-130

Press 5rm #55

then perform 2×5 @ 90% of 5rm #50

Wod

Every minute on the minute for 10 minutes

6 Lateral Hops over paralettes

Sprint 30 Yards

Skill
3x10 Strict Weighted Pullups 16kg (2 mins rest)
Power Snatch - 65kg
Snatch - 70kg
Power Clean - 80kg

Strength
3-3-3-1-3 Front Squats
(80kg - 90kg - 100kg - 110kg - 100kg)

WOD
For time:
50 Double Unders
10 Ring Dips
40 Double Unders
8 Ring Dips
30 Double Unders
6 Ring Dips
20 Double Unders
4 Ring Dips
10 Double Unders
2 Ring Dips
The transitions were much longer than last time. And my double under skills weren't that great.

20 mins to find:
1RM Snatch, 50#
Not a PR, just not my day. I got 55# in January, but today I just fumbled at it.

Barbell Complex
5 Rounds: 55, 60, 65, 65, 55#
5 Deadlift
5 Bent Over Row
5 Hang Power Clean
5 Front Squat
Rest minimum of 30 seconds between rounds.

Fine until the last round, got 4 HPC but I just could not get the the 5th one, my forearms just wouldn't move. Dropped the weight & tried from the beginning again but still got stuck at the 5th HPC. Just so hard after the BORs. Had to drop the bar & then just picked up where I left off.

I was upstate with my boys this weekend and wanted to get a little outdoor workout in before drinnking and hanging out really cranked up. I went looking for a tree to hang my rings on, but not many horizontal limbs big enough oddly enough.. I ended up hanging the rings and got set up with the KB and on my 3rd MU as i was at the top of my pull and pretty much horizontal, the branch snapped and I came crashing down to the ground on my back.. and the limb on top of me... a bit sore and a little back muscle pull... I left and ended up hanging my rings on another tree not too far away... The MUs were fun but couldn't go too fast because of another broken off limb in my way.. I had to pull up and over and then reorganize and slowly press out... but still fun to workout in the outdoors.. sooo peaceful in the snow and woods alone to get a good WOD
I did the 30 MUs for quality and pressed a decent time but nothing crazy.. then did the 5 rounds after a few minutes and they felt harder but good still... nice burner after 30 MUs

Do the following for time:

30x Push-ups
300m Run
30x Squats
200m Run
30x Burpees
100m Run
30 Sit-ups
50m Run
30 Jumping Jacks

CrossFit James Island
Warm Up
3 rounds each of 10
HPC

Air Squat

Mobility
banded right thigh, right knee on groungd, left knee up like a sampson stretch, hold for 1 min. Air Squat. do the left let. Air Squat. realighns the hip.

Back Squat--considering my max 5x5 is 95#, I rounded up to 100 for the below counts.
8@60
7@70
6@80
5@85
4@90
3@95
1@100
5x5 (I did not do this)

Learned to concentrate on keeping knees over toes @ the bottom of the squat.

12-15-9
Power Clean@75#
HSPU
Hollow Rocks

Max Weight (25#) plank hold (1 min for me)

Level 1 - “Cindy” - AMRAP in 20 minutes of:

Pull-up x 5
Push-up x 10
Squat x 15

Level 2 - “Mary” - AMRAP in 20 minutes of:

Handstand Push-up x 5
Single-leg Pistol Squat x 10
Pull-up x 15

Lv1 Cindy - 20 + 4 Pull Ups. I got tired during push ups @ rd 7.

(first two rounds of squats Range Of Motion needs closer attention after I warm up squats are deeper and quicker)