225 pound dead lift, 21 reps <-- subbed 185
42 GHD Sit-ups
225 pound dead lift, 15 reps
30 GHD Sit-ups
225 pound dead lift, 9 reps
18 GHD Sit-ups

5:33

I found myself at the gym tonight without a plan and limited Deadwood rec center resources, so I decided to redo this workout. Somehow I cut the time in half. I have no idea how this happened, and I would call bullshit if someone wasn't there timing me. All DL were unbroken. Maybe I'm a better evening crossfitter. I felt like I might pass out and I've had acid reflux for the last three hours. worth it.

AMRAP 12′
3 Push Presses
7 SDHP

25 kg

started with a pretty long warm up. I was sore in the legs from last nights chipper. I then did the Burgener warmup as well.
For me, the balance component was off on my snatch balance. I was feeling ok with my strength as i was not going too heavy, but my balance was off for sure. I was also not the most confident on some of my initial drops, not pushing under the bar well. I was o.k. after the first rep at the end, but I am still having difficulty with pushing myself under the bar better... I'M WORKING ON THAT.
75 lbs x 10
85 lbs x 8
90 lbs x 6 I think I did a few sets
100 lbs x 5 I did a few sets of this
110 lbs x 3 I did a few sets of this
115 lbs x 3 I did a couple sets of this
Finished off with 3 sets of 95 lbs power snatch x 3

Post WOD: 2 times rowed 500 meters. I was trying to flush out the system... I was not rowing too hard. On the second row I started to put in 10 stroke splits going hard and then coast for 15 pulls. Kind of fun to break it up and also I was concentrating on relaxing my arms more.

Skill
Max Weighted Toes through Rings(10kg) - 20
Max Double Unders - 53 PR

Strength
3x3 Overhead Squats 60kg (3mins rest)

WOD
For time:
800m Run
30 Hang Power Cleans (60kg)
50 Burpees
This cleans were supposed to be regular power cleans but I haven't done hang cleans for a long time so I went for it. It was brutal. I had a really hard time going fast in the burpees!

4 sets of 5 reps @ 285
1 set 5 reps @ 295
Sets of one: 305, 315, 320

Deadlift 175x5, 305x3, 355x1, 385x1

WOD

Lurong Living Paleo Challenge Performance WOD #2

AMRAP in 8min of:

pull-ups

■Men's Rx- 8 Minute AMRAP Max Pull Ups with 6 UNBROKEN attempts
■Men's Scaled - Max Pull Ups with 2 1/2 Resistance band (60-150lbs of resistance) in 6 UNBROKEN attempts with an 8 minute time cap
■Women's Rx - 8 Minute AMRAP Max Pull Ups with 6 UNBROKEN attempts
■Women's Scaled- Max Pull Ups with 2 1/2 Resistance band (60-150lbs of resistance) in 6 UNBROKEN attempts with an 8 minute time cap

Push press 100# 3-3-3-3-3

5 rounds (2+21+10 completed) in 12 minutes

21 thrusters (53#) 21 double unders (63)

Skill
Overhead Squat Practice

WOD
"Diane"
21-15-9 reps for time of:
Deadlifts (80kg)
Handstand Pushups
The first round was fast. The second and third not so much due to muscle fatigue in the HSPUs.
All deadlifts were done unbroken!

Endurance
10x250m Sprint every 2 minutes on the minute
Most efforts were done in about 45s. It was hard as after the first five intervals since I couldn't sprint really fast due to lack of energy of the ATP metabolic pathway.
Still I managed to do a full sprint at the last 50m of the last interval!

WARM UP
A. Mobility
- Ball: Prone Shoulder Internal Rotation
- Band: Shoulder Internal Rotation with Neck
- Barbell: Sink Stretch
B. Dynamic Warm Up
- KB High Windmill – 1 arm (25#)
- Pistol, 10 reps/side – alt legs
- KB Overhead Squat, 1 arm (18#)
- Ring T, 10 reps
C. Burgener Warm Up & Skill Transfer Drills

WOD
Weighted Dip, 3-2-2-2-1-1-1-1-1 reps

Score: 50 - 75 - 96.5 - ? - ? - ? - ? - ? - 120

Notes: Remember to write down your weight. :P

For Time:
Sled push with 2x45# plates (men)/ 1x45# plate (women)
10 Ground to Overhead 115# (men)/75# (women)
Sled push with 3x45# plates (men)/ 2x45# plate (women)
10 Thrusters 115# (men)/75# (women)
Sled push with 4x45# plates (men)/ 3x45# plate (women)
10 Ground to Overhead 115# (men)/75# (women)
Sled push with 5x45# plates (men)/ 4x45# plate (women)
10 Thrusters 115# (men)
/75# (women)
*each athlete will add a 45# plate to sled each sled push
*ground to over head can be a clean & jerk or snatch
*10 min time cap

Capped out with 8 thrusters left