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!

25 kb swings 1 burpees
24 kb swings 2 burpees
23 kb swings 3 burpees
22 kb swings 4 burpees
........
All the way until 1 kb swing and 25 burpees
Took me 55 min

Overhead squat - 2RM; 90% x 2 x 2
- 85x2 / 105x2 / 115xFail
- 95x2 / 95x2
Push press - 90% (of tuesday's 5RM) x 5 x 3
- 115x5 / 115x5 / 115x5
Back squat - 90% (of Tuesday's 5RM) x 5 x 3
- 225x5 /225x5 /225x5
Bent row - 90% (of Tuesday's 5RM) x 5 x 3
- 120x5 / 120x5 / 120x5
Front/side planks - 2 x max (add wt if more than 1 min hold)
- Front 58 / 30 / 30
- Side 33 / 25 / 25

100 Days of Burpees - Day 42