Strict Press
3-3-3-3-3

Push Press
3-3-3-3-3

Push Jerk
3-3-3-3-3

SP and PP = 165#
PJ = 185

50 buprees

http://crossfitsouthie.com/wednesday-may-9th

Strength
Clean and Jerk
2-2-2-1-1-1 <== 165, new PR.

WOD
5 minutes AMRAP
Clean and Jerks (135/95) <== 26 total.

Rest 1 minute

4 minute AMRAP
5 Clap Push-ups
10 air squats
Did 5 rounds.

Rest 1 minute

3 minute AMRAP
6 jack knives
12 lateral barbell jumps
Did 5 rounds.

L2/L1 Hand Release Push Ups

Box Squats

20 Reps @ 225#
15 Reps @ 275#
10 Reps @ 315#

50 Reps of Thrusters @ 45# AFAP

3 min varied plank
rest 1 min
2 min varied plank
rest 1 min
1 min flutter kicks
rest 1 min
1 min flutter kicks
rest 1 min
1 min 6 in. straight leg holds

Warmup
240yd run
2x
8 Squats
8 Pushups

Lunges

Strength
12min EMOTM 1 Snatch Balance + 2 Overhead Squats
Highest weight completed - 185. Failed with 205 after first rep of OHS.

WOD
4 Rounds (30 sec work/30 sec rest)
Box Jumps (30/24)
Burpees
Double Unders (5:1 Singles)

Box Jumps: 14/14/14/15
Burpees: 11/11/13/12
Double Unders: 20/30/37/39

Total Reps: 230

WOD
10-8-6-4-2
Deadlift (275/155)
Handstand Push Up (w/ abmats)
200 meter run between couplets

Post-WOD
Tabata Sit Ups to 150 - 12 rounds

Metcon:

Linda - 10-9-8-7-6-5-4-3-2-1 Reps of 1.5x BW DL (300lbs), 1.0xBW bench (200lbs),.75xBW hang cleans (150lbs)

Time: 25:22

Also worked on DUs

Reverse Crunch 3 x 10. Rest 60s
- Push lower back into floor
+
- Lizard Pose - 60s each
- Adductor Rock back Stretch - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

Run up 50m Hill on Top 10rep alt Pistols and Run back down.

5Round For time

2MU's

EMOTM for as many minutes as possible;
Combo of shoulder to overhead (135lbs) and burpees for total of 20 reps

Round 1: 15 OH, 5 Burpee
Round 2: 7 OH, 11 Burpee

2 min rest

EMOTM for as many minutes as possible;
3 Strict Pullups
30 DUs (50 singles)

Round 1: 1MU, 2PU, DU's to 30
Remaining rounds were pullups & singles

POST WOD
Toying around with 135 - mostly push press
1 rep MU's EMOTM, got 1

Not very happy with this workout's outcome. I sucked it up BAD. . .

Three rounds for time of:
Run 800 meters
Rest 2 minutes

Splits
3:51,3:28,3:19

Total time inlcuding rest = 14:38