“Filthy 50″

For time,

50 Box jumps 24/20
50 Jumping pull ups
50 KBS 16kg
50 Walking lunges
50 K2E
50 Push press 45#
50 Back Extensions
50 Wall balls 20/14
50 Burpees
50 Double unders

Happy to Rx this one (last time I used at 10# wb and 30# bar). Started with Wall Balls since they're my weakest and made my way through the list. Used a butt ball for the wall balls to make sure I was squatting low enough. Did about 3 over that weren't high enough. Kyra said I was ready to start working on doing box jumps more efficiently (stop pausing at the bottom, pause at the top and spring load at the bottom instead). She recommended practicing during warm ups on a small box.

34:24

Run w/Megan

Skill
Snatch + C&J
5x40m Sprint (with a 20m turnaround & 1 min rest)
3X15 Weighted Situps 15kg (2 mins rest)
EMOM for 5 minutes: 5 Strict Ring Dips
Was gonna do it for ten minutes but decided to save my shoulders for the lifting session.

Strength
4-4-3-3-2-2-2-1 Front Squats
75kg - 85kg - 95kg - 105kg

WOD
10-9-8-7-6-5-4-3-2-1 reps for time of:
Handstand Pushups
Toes to Bar

Back Squat:
5 x 5 @ 60% 125

Conditioning:Max reps at each station for 2 minutes. - - Rest/transition time of 1 minute between.

1) Row/Airdyne for Cal (41 cal)
2) Air Squats (70)
3) Burpees(40)
4) Kb Swing (53/35) used 53 for 60 reps
5) Abmat Situps 40

Warm Up:
Overhead Squat
5 @ 50% - 95lbs
3×3 @ 75% - 115 lbs

Power Clean and Jerk Practice

CrossFit Open Training:
6 minutes
30 sec lift / 30 sec rest Power Clean and Jerk - 135lbs

WOD
Tabata Back Squats at 35% - 85 lbs

CrossFit Open Training:
20 Handstand pushups
50 Pushups
100 Hollow Rocks

30 Wallballs (20/14 lbs)
15 Power Snatch (135/95 lbs)
30 Wallballs
12 Power Snatch (155/105 lbs)
30 Wallballs
9 Power Snatch (185/125 lbs)

10x3 Flat Bench 135x10, 155x10, 165x10(6-4), 175x10(4-3-3)
10x3 Weighted Ring Dips 30lb vest 10, 6-4, 6-3-2

10x3 Strict as possible TTB 10,10,10

WOD: 3 Rounds

10 Push Ups
15 AS
30 Sit Ups

4:58

For Time:
50 Box-Jumps, 24"/20"
50 Jumping Pull-Ups
50 KB Swings, 35#/26#
Walking Lunges, 50 Steps
50 Knees-to-Elbows
50 Push Press, 45#/30#
50 Back Extensions
50 Wall Ball Shots, 20#/14#
50 Burpees
50 Double Unders (150 Single Unders)

Back in Geneva for work. WOD at Crossfit GVA

Mobility:
3 rounds
5 burpees
10 1.5 pood KB swings
10 jumping pullups

Strength:
3-3-3-3-3-3 power snatch
20-30-40-50-55-60(PR) kg (44-66-88-110-121-132 lbs)

WOD:
6 minutes
1 deadlift 60 kg
1 bar facing burpee
2 deadlift 60 kg
2 bar facing burpees
.....

8 rounds + 9 deadlifts + 4 burpees
This was a smoker. Really good workout.

strength: shoulder press 3x5

For time:
135 pound Thruster, 15 reps
Run/row 200 meters
95 pound Thruster, 20 reps
Run/row 400 meters
65 pound Thruster, 30 reps
Run/row 800 meters