5 RFT

135 lbs power clean X 10
air squat X 30
push-ups X 20
50 lbs KB swings X 20

21-15-9
Thrusters 45 lbs
Pull-ups

Front Squat 10-10-10-10-10

95-105-115-120-125

1. Fran - 6:48

2.
1 Rep Max - Dødløft 335 lb
1 Rep Max - Hang Squat Clean - 175 lb
1 Rep Max - Front Squat - 195 lb
1 Rep Max - Push Jerk - 215 lb

Class will be on Monday at 4:30

Skill:
Max clean and jerk

WOD:
"DT"
5 rounds:
12 deadlifts (155/105)
9 hang power cleans
6 push jerk

Midline (alternate between movements):
3 x 25 Unbroken GHD sit ups
3 x max l-sit hold

deadlift and sprints

20 Min AMRAP

Partner Carry (1x each)
walking lunges with 35# KB (1x)
Partner Carry (1x each)
bear crawls (2x)
Partner Carry (1x each)
Burpee broad jump (2x)

ScoreL Did everthing bt burpee broad jump

Squat
warm-up
45x5,60x5, 70x3
working set
90x5, 105x3, 115x1+ [(8) 1RM @141#]

I was wearing the wrong shoes and my knees felt a little stiff.

Barbell Complex, 60#
5 Rounds:
5 Deadlift
5 Bent Over Row
5 Hang Power Clean
5 Front Squat

Finish: 6:00

Much better than last time on 4.15.13. I stayed at 60# instead of increasing like last time. The bent over rows are why I can't increase weight, plus they still feel awkward.

Invictus June 11 2014

See title