Overhead Squats- 20 minutes to find your 3rm 115- This is sad, I should be better at this =[

Rest, then;

3 rounds for time

15 OHS 95/65

Run 200m

30 KBS 1.5/1p

Time is approximate, more than 11, less than 12 and I think it was on the low side of 11.

Bench press 20 reps.

2 second pause in the bottom

Skill: Pistols

Then;

“Mary”

20 min AMRAP

5 Handstand push ups - Ring Dips

10 Pistols

15 Pull ups - With band

5X3 Bench Press - 55-65-70-75-85 (fail, only one rep at 85)

The Chief:
-5 Rounds
-3 Minutes Per Round
-1 Minute Break Between Each Round:

In each 3 min segment, get as many rounds of the following:
--3 Power Clean (135,95)
--6 Push Up
--9 Air Squat

Record total rounds

For time:
Run 400m
21 squat snatch (95#)
50 Double Under
15 snatch
50 DU
9 Snatch
50 DU
Run 400m

---

The Chief:
-5 Rounds
-3 Minutes Per Round
-1 Minute Break Between Each Round:

In each 3 min segment, get as many rounds of the following:
--3 Power Clean (135,95)
--6 Push Up
--9 Air Squat

7,7,7,7,6+3 cleans,6 pushups, 6squats

Weighted pull ups 2-2-2-2-2

20w/20w/20w x3
Ring rows
Pushups
Situps
3 rounds
Rest 1 min

Swings
Goblet squats
Single bell thrusters 44 lbs
3 rounds
1min rest

Burpees
Plank hold
Mt climbers
3 rounds
1 min rest

2 rounds

"Whole Lot of Jumping"
For Time:
50-40-30-20-10

Push Up
Jumping Squats

Olympic lifting training with Caleb Ward at CrossFit Steele Creek.

Felt great today to go over the intricacies of the Clean and then the Jerk. Shoulders were jacked from this week's overall shoulder beat down. I didn't go higher than 135# for either exercise.

The form and unique perspective/tips provided were awesome!