Morning: 30 min
1 min walk/1 min run, NB
122/147
7.05/4.42 min/km

Afternoon: 150 min
Warm up EMOM12 + 7 m HSW
1.Own skill
A. BMU practice for 20 min
- BMU 1+1+7x2 = 16 reps
B. RMU practice for 30 min
- Ring swing 3 x 5
- Support swing 3 x 10
- Hips to rings 4 x 1
- Turn with band 3 x 3
- MU assisted 5 x 1
- MU 1 x 1
= 6 MU

2.JG PP 26.9.2018
A. 3 x (3 kip swings + 3 hanging knee raises + 3 bottom half straight leg TTB + 3 three quarter straight leg TTB + 3 full straight leg TTB)
B. Strict Toe to Bar: 1 x max unbroken set
- 16 reps
C. 5 minute AMRAP of kipping TTB
- 56 reps

3.Weightlifting
A. Every 3 minutes for 15 minutes:
Squat Clean + 3 Split jerks
- Build up

B. Every minute on the minute for 12 minutes:
Even: 5 Push jerks @ 70% of 1RM - 47.5 g
Odd: 10 cal row
-Alternate between movements

4.Accessory
A. 3 Sets:
A) 10 DB Chinese row - 30 30 30 lbs
B) 10 DB Bicep curl and press - 15 15 15 lbs
- Alternate between movements, 1 min rest between sets

4 Bar Muscle-Ups
8 Front Squats (70/50)
12 Burpee Box Jump Overs (60/50)

Resistance Training:
Banded Box Squats
Purple Band
10x 2
125 LBs

Extras:
40 Seated Box Jump w/ 20 LBs Vest
3x 10 GH Raises
100 Sit Ups
30 Hip & Back Extensions
40 Reverse Hypers (120 LBs)

MetCon:
3x
10 Front Squat (165 LBs)
10 Pull Ups
10 American Kettle Bell Swings (52 LBs)

Max Effort: Push Jerk

3 x 65
3 x 95
2 x 115
2 x 135
1 x 145
1 x 155 (pr)
fail x 165
fail x 164

5x3 Back Squat - 65-75-95-105-115

WOD: 15 min AMRAP (as many rounds as possible)
- 10 Wall Ball (20/14lbs)
- 10 T2B (toes to bar)
- 10 Box Jumps (24/18 in)

Completed 6 rounds + 10 T2B

Complete 8 rounds:

3 Hang Power Cleans - AHAP
6 Jump Touches
Sprint 25 yards

*Rest 60 seconds between rounds

*For Jump Touches, mark a distance 24" inches about your highest arm extended reach. Count a rep if and when you jump you touch your mark.

Used 155#...I had that as the rx'd weight in my mind for some reason...should have done waaaaay heavier.

12 minute AMRAP:
Clean and Jerk @ 40kg.
With partner, try to spread work evenly.

Ryan: 79 reps
Tim: 90 reps

"Grace meet isabel"

for time
30 GTOH 42,5kg
30 Snatch 42,5kg

Warm Up: Joint Mobil­ity fol­lowed by
8 Rounds of 30on/30off
M.B. Shuffle

Work: Team WOD — 3 Teams
Each team mem­ber com­pletes TWO 500m Rows.
All other team mem­bers rotate through the fol­low­ing sta­tions.
The rower starts at the REST sta­tion.
500m ROW
REST
1. Squats
2. Sit Ups
3. O.H. Lunges
4. Rene­gades
5. Oly Bar. Thrusters
WORK FOR TIME.
The team receives a burpee penalty for any­one stop­ping at a sta­tion.
Team com­pletes total penal­ties at end of everyone’s rows.

25 walking lunges
25 pull-ups
50 box jumps (24/20)
25 ring rows
25 knees to elbows
25 kettlebell swings
25 sit-ups
50 double-unders
25 db squat cleans (35/20)
25 supermans
25 wall balls (20/15)
3 rope climbs

Today marks my 2 year anniversary of starting to CrossFit. When I started I weighed 240lbs, had 27% body fat and a 42" waist, today I'm 190lbs, have 12% body fat and a 32" waist. I'm 40 in less than 2 months and in the best shape of my life!