Shoulder Press Challenge Lift-7

WOD:

800m Run

60 GTO 135lbs

800m Run

Nate and myself did this WOD in anticipation of Helen meets Grace workout.
It's to help Mammograms in action, peolple who can't afford a Mammogram.

Then I did a Crossfit Football WOD with Firefighter Dave which consisted of

5 rounds for time

7 315lb DL's

21 DU's

6:00 even for me (315lbs is heavy) Dave killed it at 4:13.

Skill:
Max strict HSPUs x3 = 13-7-6
5x5 strict Ring Dips

WOD
AMRAP 10:
200m run
5 front squats @ 45%
5 pull-ups

Skill
Snatch - 60kg
C&J - 80kg
2x40m Sprints, 2x70m Sprints,

Strength
Front Squats: 3-3-3-1
90kg-100kg-110kg-120kg(PR by default)
1x5 Deadlifts (120kg)

3 - 3 - 3 - 3 reps of max bench press

150 lbs
155 lbs
160 lbs (2 reps, then needed help)
160 lbs (1 rep, then needed help)

2 rounds of Max reps of 75%
115 lbs 17 reps, then 10 reps

2 rounds of max reps at 50%
75 lbs. 18 reps, then 13 reps

42 burpees
42second plank
42 renegade row
42 cal bike
420 rev jump rope
42 t.a. crunch
42 box jump
42 kb swing
42 sec plank
420m row

30/25/20/15

crab toe touch
ball twist
tricep ext
cauldron
plank to side plank
single leg deads

100 cal bike

10 power clean 115lbs
20 hand release push up
90 singles jump rope
40 burpees
500m row
40 burpees
30 box jumps
20 pull ups
10 power cleans 115lbs

10 sets of 3 overhead squat
3RM 65#
1RM 70#

Class will be at 4:30 Monday:

Skill:
EMOM X 12
A) 30 double unders
B) 2 Hi Hang snatches @ 70-80%

Conditioning:
Part one -
10 Burpees then immediately into a stoplight run

• rest 3 minutes (clock starts when the last person gets back)

Part two -
7 minute AMRAP:
3 Power cleans (135/95)
3 shoulder to overhead
3 pull ups
Continue up 3,6,9..etc in reps until time

Round 9 complete.. 6 cleans into round 12

10 power clean 155lbs
20 hand release push up
90 singles jump rope
40 burpees
500m row
40 burpees
30 box jumps
20 pull ups
10 power cleans 155lbs