Squat Clean 3.3.3- 75,95 &115x3

then:

15 min AMRAP

3 HPC 155/110 @ 95#

6 Over the Box 20"

9 T2B

6 rounds + 3 Over&Back Box

Did much better not mutilating my chest today. Thought about catching the bar higher and not letting it slam into me. Crossing my fingers for minimal bruising :)

Back squat:
* 1x10 @ 60% of 1RM
* 1x8 @ 65%
* 1x8 @ 70%
* 1x8 @ 75%

CrossFit Endurance - 28Jun11 - Coach AmeliaPosted by jennyb

80 Hip Extensions
60 Slam balls 20#
200m Run
60 Hip Extensions
50 Slam balls 20#
400m Run
40 Hip Extensions
30 Slam balls 20#
600m Run
20 Hip Extensions
15 Slam balls 20#
800m Run

This was super hard! Never want to do another hip extension in my life. Disappointed in my time- thought I was running a better pace than my time reflected. Work to be done.

Remonttia fyysisesti riittävästi

For Time: 21-15-9

Dead Lift (315)
Box Jumps (30")

Will go heavier next time.

3.45 mi
9:10 min/mile pace

15-20min AMRAP
6 x chin ups
10 x rows
10 x box jumps
30sec battle ropes singles

For time:
* run 600m
* 10+10 kettlebell C&J
* run 600m
* 10+10 kettlebell snatch
* run 600m
* 10+10 kettlebell OHS

*time cap 20min
1@climb to the maximum of the day, rest 2min

Deadlifts 5-5-3-3-3 (135, 225, 275, 295, 315)

21-15-9

Power cleans (115lbs)
Box jumps (24")