100x Squats

90x Double unders

80x Sit-ups

70x Push-ups

60x Jumping pull-ups

50x KB swings 24kg/16kg

40x Back extensions

30x Box jumps

20x Deadlifts 55 kg

10x burpees

Squat Clean 3.3.3
105x3

then:

15 min AMRAP

3 HPC 95

6 Over the Box 20"

9 T2B

7 2/3 rounds. I suck at toes to bar! You would think I would practice them..... :)

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

3 rounds, 20sec work/10sec rest for each movement, for reps:
* push-up
* T2B
* burbee

A: back squat amrap@80%
B: Standing hamstring curls 3set
C: Bench Press 3x5
D: Seated rows 3set

Squat Clean 3.3.3 125#!!!! A month ago my one rep max was 135, wonder what it is now that my 3 rep is 125.

then:

15 min AMRAP

3 HPC 155/110

6 Over the Box 20"

9 T2B

Olympic lifting training with Caleb Ward at CrossFit Steele Creek.

I PR'd both lifts today but still felt like I need to get through the block in my head! Form looked good though!
Squat clean = 80lbs
Jerk = 70lbs - It was much easier to clean 70!

5 Minutes:
-600 Meter Run
-With Time Remaining, Max Reps Ground to Overhead (135,195)

1 Minute Break

5 Minutes:
-200 Double Under
-With Time Remaining, Max Rep Chest to Bar Pull Up

5min AMRAP of:
* 10 box jumps
* 15 KB swings 32/24kg

I couldn't do the crazy burpee wod today because of the burn healing on my wrist. I did however still decide to torture myself with DU's.

20 Min AMRAP

200m Run
10 Box Jump
15 Air Squat
20 DU's

6 Rounds + 2/4 (yeah I know it's an improper fraction)