front rack lunges, burpees

1 mile

Strength

Bench press 3x 3 (same weight )

*Worked up to 95lb 3x3

WOD

20-10-20
Burpee box jumps
Alternating db snatch
Overhead lunges with db

*Used 35lb db
*20'' box

Oly
1) 20 mins to work up to a solid Hang Clean double.
55, 65, 75, 85, 95, 105

2a) Clean Pulls- 5×3 (from ground) @ 105
2b) Split Press- 3×5 @ 33, 43, 50

Squat up to 315 - got 5
335 got 1 failed 2nd
5-3-2 - 275, 295, 315 (Round1): 5-2-3 - 295-315-300

Bench:

5-3-2
135, 185, 225
225, 245, 275
245, 275, 295 (1)

6x5 - Pull Up & Dip

3x10 - Jack Knive and back Hypers w/ 45# plate

2rds
25 HR Push Ups
25 T2B (scaled to K2E on 2nd round)
25 Deadlift 225#
100m Farmer's Walk 2pd kb in each hand

15 min. AMRAP
Buy in: 50 sit-ups
6 DL 185#
9 Pushups
12 Wall balls
8 sets + 2 reps

500m row 1:52

Weighted Pull Up
5-5-5-5-5
Weighted Push Up
4-4-4-4-4
Front Squat
3-3-3-3-3

2nd WOD for the CFSC Challenge- All results must be emailed to me by Monday 4/14!

Clean 5-5-3-3-1

Then,

“Elizabeth”

21-15-9

Cleans 135/95 (FULL cleans)

Ring dips [loose blue band dips]

6 sets:
- 30 sec db snatch
rest 20 sec
- 30 sec front rack walking lunges
rest 20 sec
- 30 sec ring/box dips
rest 20 sec
- 30 sec row for cal
rest 90 sec

SCORES: 56, 56, 56, 56, 52, 52...........TOTAL: 328 Reps