Daily burn-yoga

Class will be at 4:30 Monday:

Skill:

6 rounds
- 3 position clean + 1 jerk (top down, hi hang, above knee, then from the floor)
- 3 muscle ups (bar or ring, sub 5 strict ring dips)

Conditioning:
3 rounds for time.
-Stoplight run
-20 Toes to bar
-7 shoulder to overhead (155/105)

Complete as many rounds in 20 minutes as you can of:
* Run 400 meters
* Max rep Pull-ups

(Red band - 15 pull-ups per set. Got in 6 runs.

A.
Take 15 minutes and build to today’s 1-RM Power Clean
Just as before, I was only able to get up to 190lb, equaling my previous 1RM. I tried three times for 200, but I'm still not there yet - very close!

B.
For time:
Row 30 Calories
Burpees x 30 reps
Wall Ball Shots x 30 reps
Kettlebell Swings x 30 reps
Dumbbell Push Press x 30 reps
Pull-Ups x 30 reps
This was a poor workout. I did my Wall Balls and Burpees first, breaking my Wall Balls into sets of 15, and my Burpees into sets of 5. After this, I did the Row, for the Kettlebell Swings I did two sets of 15 with a 55lb dumbbell. For the Push Presses, I eventually did these with 30lb, but my shoulders were pretty smoked by then! For the Pull-Ups, I did two sets of 15 with a blue band, really exaggerating my swing in the process.

200 m row
12 rope climbs
200 m row
400 thrusters
200 m row
400 situps
200 m row
200 pullups
200 m row

Each person rows. Team does other movements together - one person works at a time. Today's team included me, Martha, Heather S., Jeff S., Jon, Dave and Dan O.

Level 1 - “Cindy” - AMRAP in 20 minutes of:

Pull-up x 5
Push-up x 10
Squat x 15

Level 2 - “Mary” - AMRAP in 20 minutes of:

Handstand Push-up x 5
Single-leg Pistol Squat x 10
Pull-up x 15

Lv1 Cindy - 20 + 4 Pull Ups. I got tired during push ups @ rd 7.

(first two rounds of squats Range Of Motion needs closer attention after I warm up squats are deeper and quicker)

CrossFit James Island
Warm Up
3 rounds each of 10
HPC

Air Squat

Mobility
banded right thigh, right knee on groungd, left knee up like a sampson stretch, hold for 1 min. Air Squat. do the left let. Air Squat. realighns the hip.

Back Squat--considering my max 5x5 is 95#, I rounded up to 100 for the below counts.
8@60
7@70
6@80
5@85
4@90
3@95
1@100
5x5 (I did not do this)

Learned to concentrate on keeping knees over toes @ the bottom of the squat.

12-15-9
Power Clean@75#
HSPU
Hollow Rocks

Max Weight (25#) plank hold (1 min for me)

Do the following for time:

30x Push-ups
300m Run
30x Squats
200m Run
30x Burpees
100m Run
30 Sit-ups
50m Run
30 Jumping Jacks

I was upstate with my boys this weekend and wanted to get a little outdoor workout in before drinnking and hanging out really cranked up. I went looking for a tree to hang my rings on, but not many horizontal limbs big enough oddly enough.. I ended up hanging the rings and got set up with the KB and on my 3rd MU as i was at the top of my pull and pretty much horizontal, the branch snapped and I came crashing down to the ground on my back.. and the limb on top of me... a bit sore and a little back muscle pull... I left and ended up hanging my rings on another tree not too far away... The MUs were fun but couldn't go too fast because of another broken off limb in my way.. I had to pull up and over and then reorganize and slowly press out... but still fun to workout in the outdoors.. sooo peaceful in the snow and woods alone to get a good WOD
I did the 30 MUs for quality and pressed a decent time but nothing crazy.. then did the 5 rounds after a few minutes and they felt harder but good still... nice burner after 30 MUs

20 mins to find:
1RM Snatch, 50#
Not a PR, just not my day. I got 55# in January, but today I just fumbled at it.

Barbell Complex
5 Rounds: 55, 60, 65, 65, 55#
5 Deadlift
5 Bent Over Row
5 Hang Power Clean
5 Front Squat
Rest minimum of 30 seconds between rounds.

Fine until the last round, got 4 HPC but I just could not get the the 5th one, my forearms just wouldn't move. Dropped the weight & tried from the beginning again but still got stuck at the 5th HPC. Just so hard after the BORs. Had to drop the bar & then just picked up where I left off.