Since this is day one, I went light. Trying to work more on form and technique before I really progress in weight.

Clean & Jerk 5 x 2+1
65, 75, 85, 95, 105

Snatch 5x2
55, 65, 75, 78, 83

Snatch Pull 3x3
110

Clean Pull 3x3
Didn't have time for this because I had to do the EMOM for 20 mins Power Cleans in WOD

M/ 38/ 134 lbs/ 5'-6"
I did 10 rounds of;
10 KB swings (1.5 pood)
10 toes to rings
13:25 ( my goal was sub 10 minutes... got some work to do) - I THINK I MIGHT HAVE DONE 11 ROUNDS... AND THIS WAS IN THE RAIN SUPER EARLY. ALL KB Swings were unbroken. I was breaking up the T2Rings from round 4 on.. usually I would do 7 of 8 then finish off. My grip was getting taxed, and the rain wasn't helping.
This was the most taxing on my grip.
GREAT WOD... grip got killed.
I did almost no stretching after the WOD... I just did 2 really slow and long skin the cats with a couple back and forths for each time... just to stretch out and feel less tight.

Strength:

Bench Press - 4x135, 4x185, 4x205, 4x225, 4x235, 4x250

Metcon:

15 Min AMRAP - 15 WBs (20lbs), 10 T2B, 5 Lateral Burpees (12" hurdle)

Rounds: 7+17rep = 227 total reps

Skill
DUs + Pistols

Strength
5X3 Shoulder Press
60kg - 60kg f - 50kg -50kg -50kg

WOD
5-4-3-2-1 reps for time of:
Squat Cleans (60kg)
Burpees

I started doing about 4 workouts before I finally found out what I was going to do since I was interrupted all the time; something which happened in my last workout as well. Shitty day!

Crossfit competition in Troy Ohio hosted by Practice Crossfit.

Event 1:
Obstacle course relay race for time (jumping ditches, climbing hills, climb a 9' wall then climb down a balance beam, jump some logs, then pickup a bigass boulder and run with it)

Event 2:
Team 12 min AMRAP at rotating stations of:
10 x KB Thrusters
10 x 1 arm barbell snatches (75/65)
10 x burpees
Run to a pond, swim to the middle of the pond and run back to thrusters

Event 3:
FGB style scoring
2 min AMRAP of pull ups
1 min to throw 3 hatchets at a target
2 min AMRAP of HSPU
1 min to throw horse shoes
2 min AMRAP of landmine barbell thrusters

Placed 7th place out of 50 teams! Woot!
Team Vengeance- Ninjy, B, Slush, & myself :)

10, 20, and then 30 rep rounds of:

Box jump, 20 inch box
Handstand push-ups
Burpees
Pull-ups

2nd round last 6 push ups had to be done on an incline from a pool table
3rd round last 19 done from pool table again

Five rounds for time of:
15 Walking lunge steps, carrying a 95 pound barbell in the front rack position -> sub'd 2-50 lbs dumbbells in a front rack position
30 Double-unders

8:31

Lunges were harder than I thought. Made it unbroken for the first two rounds. Lost a lot of time with double unders. They get exponentially harder for me when I'm tired. Need to learn to keep my form and rhythm when tired.

Benk :

5x70 kg

5x80 kg

5x85 kg

5x90 kg

5x95 kg

5x90 kg

Power clean:
5x60 kg

5x65 kg

5x70 kg

5x70 kg

5x70 kg

To sett max hang ups 10 - 6

-Buy In-
2 Rounds:
200m run
10 Burpees
20 mtn climbers

WOD
Reebok Crossfit Games Open Workout 12.3
Complete as many rounds and reps as possible in 18 minutes of:

15 Box jumps (M 24″ box / F 20″ box)
12 Push press (M 115 lb / F 75 lb)
9 Toes-to-bar

Strength

50 heavy Russians. - 1pd

Wod.

“Coe”

Army Sgt. Keith Adam Coe, 30, of Auburndale, FL, assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, WA, died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device.

He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.

Ten rounds95 pound Thruster, 10 reps #95, #65
10 Ring push-ups