7 minute AMRAP ladder of:

3 power cleans (135lb)
3 box jumps (24" open hip on box)

6 cleans
6 boxes

9 cleans
9 boxes... Till time elapses.

Did this showdown style with Wes and each of us had judges. This really helped to give maximal effort and maintain the standards.

Finished round of 15 + 35 reps of 18th round

7 Sets of the following sequence:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

5 Rounds with rest between rounds to load up.
-The goal is to work up to max load on the 5th round. There will be no time component for this WOD.

Break up or combine the movements any way as long as the following rules are met:

NO RESTING ON THE GROUND (even to re-grip) <a href='/journal/movements/1069'>du</a>ring each round
<a href='/journal/movements/5'>Power Clean</a>s starts at the ground and finishes standing with full <a href='/journal/movements/443'>hip extension</a>
Squat <a href='/journal/movements/11'>Clean</a>s or <a href='/journal/movements/14'>DeadLift</a>ing to <a href='/journal/movements/54'>Hang Power Clean</a>s are acceptable
The squats have to go BELOW parallel
<a href='/journal/movements/2320'>Presses</a> finish with lockout overhead, <a href='/journal/movements/4'>Push Jerk</a>s are acceptable

3- 135
3- 155
3+- 175 10 reps

Using dumbbells, complete 10 rounds of:

-> 60 seconds:
12x Deadlifts
9x Front Squats
AMRAP Push Press

-> 60 seconds rest

Score is total number of push press completed.

Tough Mudder Event @ Vail Lake

11 miles with 23 obstacles

Finished Course HOORAAAH!

CrossFit Total

1Rm Backsquat = 95kg PR (old PR was 81kg)

1RM Shoulder Press = 48kg

1RM Deadlift = 120kg

Score is total weight of all 3 lifts = 263kg

Strength:
--Dumbbell Bench Press
10-10-6-15
60's-70's-80's-50's

MetCon:
--4 Rounds for time: 11:38
20 Sit ups
50 Double Unders
Whole Gym Overhead Walking Lunge - 45#

Strict L-Sit Chin Ups: 11, 11, 9

Seated Dumbell Curl + Lying Tricep Extension (ezibar):
- 3 rounds:
- 22kg x 4 (each arm) + 20kg (plus bar) x 7

Seated Hammer Curl + Wide Dumbell Curl + Upright Dumbell Tricep Press:
- 3 rounds:
- 20kg x 5 (each arm) + 12kg x 7 (each arm) + 26kg x 7

BW Dip: 10, 10, 10 (strict and slow)

Cable Curl + Inclose Push Ups (2secs lower, 2 secs raise):
- 23.75kg x 7 + 7
- 28.75kg x 7 + 7
- 33.75kg x 7 + 7

Little WOD:
- 4 Rounds:
- 400m Run (15km/h)
- 7 x 20kg KB Snatches (each arm)
- 10 x 20kg Plate Sit Ups

Back Squat
- 15cm Range: 4 x 60kg, 4 x 100kg, 4 x 120kg, 4 x 140kg, 4 x 160kg, 4 x 180kg, 4 x 200kg
- 30cm Range: 4 x 60kg, 4 x 100kg, 4 x 120kg, 4 x 140kg, 4 x 160kg, 4 x 160kg
- Full Range: 4 x 60kg, 4 x 80kg, 4 x 90kg, 4 x 100kg, 4 x 110kg

Good Morning to 7 x 20kg Decline Plate Situp
- 10 x 20kg, 8 x 30kg, 6 x 40kg

Single Leg Hamstring Curl followed by plate side bend
- 10 x 23kg(each leg), 10 x 20kg plate(each side)
- 10 x 23kg, 10 x 20kg plate
- 10 x 23kg, 10 x 20kg plate

Squat Cleans
- 5 x 40kg, 6 x 40kg, 7 x 40kg

Squat Cleans and Split Jerk
- 5 x 40kg, 6 x 40kg, 7 x 40kg

Overhead Squat
- 5 x 40kg, 6 x 40kg, 7 x 40kg

accumulate 1 mins L-sit on rings or paralettes — scale with tuck sit

then…

4 kettlebell snatches (1.5/1.0) - used 12 kg KB
9 kettlebell swings - used 16kg KB
12 goblet squats - used 16kg KB

EMOM 15