15mins to find 1rm Clean

then,

"Annie"
50-40-30-20-10
Double unders
Abmats

9 something. 1:20 worse than PR. Double unders were AWFUL since being away! Start doing 50 during every warm up. Worked on form for the cleans, still being cautions. Went up to 75#

Using ONE barbell

4 Rounds

3 Snatch 135/95 (MOD: 45)
6 Lunges (bar in front rack, or back squat position)
9 KBS 2/1.5p (MOD 1pd)
12 Wallballs 20/14 (MOD 10#)

Wallballs were awful since being injured! I'm used to 14# but it wasn't moving. Even 12# was too much. Kyra told me to drop to 10#. It's amazing how a few months off makes such a difference... hopefully it won't take TOO long to get back there!

I did this WOD to really focus on technique and starting back a few steps to start to concentrate on FEELING THE MOVEMENT
I know that I need to be more aggressive, pull myself under the bar into the catch, and I also want to feel the weight in the pocket more and feel it so I can FEEL the violent extention and get that timing and aggressive pull under and
I know I need to work on snapping my left arm in particular out more aggresively when I pul myself under the bar.
I basically did a sequence of a DL with the hook grip, HPSnatch x 2, HS snatch x 2-3. Sometimes I would start off with one full squat snatch and then do the drills.
I wanted to work on pulling myself under the bar into the bottom squat catch position especially when I got a bit tired.
I did 2 sets of Snatch Balance 85 & 95 lbs post snatch complex sets.
the bar
65 lb
75 x 1
85 x 2
90 x 5-6
95 x 3-5
For me, the grip was really the only thing that felt tired and limiting. I think that the heavier power snatch drills makes the footing spread out & that is BAD & often makes me NOT want to aggressively push myself into the bottom squat position. WORK on that more so I build confidence and build thte muscle memory so it's more automatic.

PM
Track & Field
30 minutes of Running (Warm-up)
4x80m Strides
Static Stretching (Cooldown)

3 Rounds

Max time hand stand holds(facing AWAY from the wall). Rest 1 min between rounds. Post total time in hold as score. MOD plank 5:48 (split up into 1:24, 1:18, 1:06)

Then,

15min AMRAP- Using ONE bar

10 Deadlifts 135/95

7 Over the bar burpees

5 Walking lunges w/ bar in front rack position (L/R= 1rep)

Rounds: 4 + 20 Rx

Was proud of myself for Rx'ing. The walking lunges were tough so I split them up into groups of 5 and stuck with that. DL's were unbroken.

Strength (Wendler):

Bench Press : 5x190, 3x215, 1x240
Hang Cleans: 5x175, 3x200, 1x220
Deadlift: 5x340, 3x385, 1x430

DU work - did a set of DUs between several sets of lifting - 8 x 30 reps

Skill: Rope climb- 15mins

Then,

3 Rounds

10 Handstand push ups (MOD: 1 round with 1 Abmat, 2 rounds on box)
15 Box jumps 24/20
20 KBS 2/1.5p (MOD: 1 pood)

Did 6 rope climbs. I really want to be able to do HSPU prescribed. Work on negatives during warm ups and keep adding more with 1 abmat into wods. KBS were all unbroken, I forgot about the silver kb's, use that next time when the wod is for 1.5 pd.

Warm Up

5 Rounds

Bear Crawl x 40 Ft.
Standing Broad Jump x 40 Ft.

Mobility

Barbell Gymnastics

WOD

Front Squat (70 Lbs)
10x1 OTM

Weighted Pull-Up (Negative Pull-Ups)
5x3

Weighted Sit-Up (15 Lbs Dumbell)
3x20

A 9.11. CFKoP original commemorative Team WOD
(teams of 2 athletes will work to complete the work load, one athlete working at a time)

Bear Crawl 500 feet total (down and back 5 times)
100 Step-ups (45#/25#)
100 Sumo Deadlift High Pulls (75#/55#)
100 Step-ups (45#/25#)
Bear Crawl 500 feet total (down and back 5 times)
Buddy Carry 200 feet total (carry down and back twice)

As a Team of 3:
343 KBS (55 lb) for the New York Fire Department (team total)
40 95 lb Clean & Press for Flight 93 (40 per athlete)
60 Goblet Squats (55 lb) for Law Enforcement Officers (60 team total)
184 burpees for the Pentagon and Flight 77 (team total)
2819m Run for the Twin Towers victims

After 40 min, we had made it 800m into the run and stopped.