Front Squat
3-3-3-3-3
FS: 165-185-205×1(PR)-195-195

“Grace”
30 Clean and Jerks (135/95)
5:45 (115#)

-Buy In-
Deadlift 5/3/1 Week 1 -Cycle 2 (Increase 1RM by 10#)
65% x5, 75% x5, 85% x5+ (190x5, 220x5, 250x25!!!)

WOD
As Many Rounds As Possible In 10min Of:
2 Power Snatch 95/65
3 Overhead Squat
8 Barbell Walking Lunge – Barbell Rests In Back Squat Position
Round Only Counts If It’s Done Unbroken

-Cash Out-
3 x 9 Heavy Good Mornings
(95#, 115#, 135#)

“Chief”

Max rounds in 3 minutes

3 Power Cleans 135/95

6 Push Ups

9 Squats

Perform 5- 3 min AMRAPS. Resting one minute between each round. Start each round where you left off in the previous round.

Hit a PR and got the RX on this one. This is one that I have been able to really track my progress with at Crossfit. Went from 18 rounds with 95# (month or so in) to 20 rounds with 125# (3 months ago or so) and did today at 135# for 20+2 power cleans.

8 Rounds:

5 Front Squats #185
26 Ring Dips

Pre WOD

75%, 5 reps 275lb
80%, 5 reps 295lb
85%, 5 reps 310lb

Then 5x3 ring dips

WOD:
3 RFT 12min cap
50 DUs (400m run if you can't do DU's, or 25 DU's and 200m run)
21 burpees
12 T2B

Double KB Clean & Press
8-6-4-2

Teams of 3. The first person must complete all reps, before the 2nd person can start, then 3rd.

7 Rounds
7 X Double KB Cleans (53/35)
7 X Double KB Push presses
7 X burpee box jumps

Once all 3 members have completed the triplet, that equals one round. For example, Cyborg does 7 x cleans, then 7 x push presses, then 7 x burpee box jumps..then Ashley completes all the reps/exercises, then Trappy goes. When Trappy completes her 7th burpee box jump, that equals one round. Fastest team wins.

3 rounds: 400m run, 21 KB Swings @ 35#, 12 pull ups.

First time doing Helen. Unbroken KB swings until last 10 reps in last round. Tore hand in second round of pull ups. I hate her.

Max effort Back Squat, Shoulder Press, Deadlift

LOVED my 35# back squat PR. My deadlift PR went AWOL though and I'm pretty sure it's from hurting it on Wednesday with the heavy deadlift WOD. PR was 265# and I couldn't even do 250# today! Also got 95# on the strict press but that was after doing the 3 attempts. Dang it!! Importance of warming up properly!

9-7-5:

• Power Clean (135,95)
• Pullup
• Shoulder to Overhead
• Ring pushups (Hand release)

Post WOD:

-Tabata situps (100 total)

For time:
75 pound Back squat, 50 reps
15 foot Rope climb, 5 ascents
75 pound Back squat, 40 reps
15 foot Rope climb, 4 ascents
75 pound Back squat, 30 reps
15 foot Rope climb, 3 ascents
75 pound Back squat, 20 reps
15 foot Rope climb, 2 ascents
75 pound Back squat, 10 reps
15 foot Rope climb, 1 ascent

(Modified Rope climb to seated rope pull-up to standing. 2 seated-to-standing pulls = 1 ascent)

20:28