CrossFit Totals- 500!

Back Squat 190# PR (from185)

Shoulder Press 70#

Deadlift 240# PR (from225)

480 last time, So happy! Deadlifts felt great! Failed at 200# for back squat twice so that was disappointing but still a PR by 5#. Shoulder press didn't change but that isn't really a surprise :)

8 Rounds for time of:
100M Run
20 Pushups
10 T2B

Hang Power Clean 3.3.3

Then:

15 min AMRAP

3 Clean and Jerk 155/105

5 Plyo Push-up “hand on slamball”

7 Lateral Box Jump “sub is over the box 2×1″

I ended up with 11 RDs. Thanks to amelia for her tips before the WOD.
Didn't do the HPC 3. 3. 3.

Turkish Get Ups ( 10 reps each hand)

WOD: For Time
- 400 Meter Lunges
- Every 2 minutes 20 Double Unders

WOD - Three rounds for time of:

30 Wallballs, (20/14)
30 Squat snatches, (75/45) (movement initiates with barbell below the knees)

20 minute time limit.

WOD:

15 HSPU (3 abmat)
15 Ring Dip (blue band)
15 Push Up

Upper body smoked after 1 round!

EMOM 12:
1: 3 Narrow grip bench press
2: 2 weighted pull-up

Accessory 3 from library

Joka alkava min 12 min ajan

Odd: 1 legless köysi (tai niin ylös ilman jalkoja kun pääsee ja loppu jaloilla)
Even: 8 pistoolikykkyä vuorojaloin

Team WOD - Station Rotation
5 rounds with 1 minute rest between rounds (one round is a complete rotation through)

1 Lap crawl
1 Lap underwater
1 lap crawl

DL
Box Jump

Rx’d Workout
21-15-9 reps for time of:
Synchronized pull-ups
Synchronized deadlifts
Men use 225 lb.
Women use 155 lb.
Time cap: 45 minutes
Tiebreak: None

Scaled Workout
21-15-9 reps for time of:
Synchronized jumping pull-ups
Synchronized deadlifts
Men use 135 lb.
Women use 95 lb.
Time cap: 45 minutes
Tiebreak: None