Olympic lifting training with Caleb Ward at CrossFit Steele Creek.

Felt great today to go over the intricacies of the Clean and then the Jerk. Shoulders were jacked from this week's overall shoulder beat down. I didn't go higher than 135# for either exercise.

The form and unique perspective/tips provided were awesome!

5x3 push press

For time, complete 5 rounds of
95# ground to overhead, 7 reps
burpees, 11 reps

For time 4 rounds of:
5 Handstand Push Ups (1 ab mat)
10 pistols each leg
15 Toes to bar

25 kb swings 1 burpees
24 kb swings 2 burpees
23 kb swings 3 burpees
22 kb swings 4 burpees
........
All the way until 1 kb swing and 25 burpees
Took me 55 min

Overhead squat - 2RM; 90% x 2 x 2
- 85x2 / 105x2 / 115xFail
- 95x2 / 95x2
Push press - 90% (of tuesday's 5RM) x 5 x 3
- 115x5 / 115x5 / 115x5
Back squat - 90% (of Tuesday's 5RM) x 5 x 3
- 225x5 /225x5 /225x5
Bent row - 90% (of Tuesday's 5RM) x 5 x 3
- 120x5 / 120x5 / 120x5
Front/side planks - 2 x max (add wt if more than 1 min hold)
- Front 58 / 30 / 30
- Side 33 / 25 / 25

100 Days of Burpees - Day 42

7 RFT:

7x Back squat (bw)
7x Burpees
7x Pull-ups

Complete as many reps as possible in 2 rounds of
2 minutes of rowing, for calories
2 minutes of weighted step-ups on to a 24/20 inch box, use a 60/40 kg barbell
2 minutes of ab-mat sit-ups

Rest 2 minutes between each exercise. Your total score is the number of calories rowed and number of reps completed for both rounds combined.

6 int. 2' w 2' r
2' duble under
2' riposo
2' burpees
2' riposo...

400m run

15-10-5

Wallballs (10lb)

Box Jumps (16")

400m run

5-10-15

Wallballs

Box Jumps

400m run