Seated Military Dumbell Press:
- 24kg x 5 = 240 (each arm)
- 26kg x 4 = 208
- 28kg x 3 = 168
- 30kg x 2 = 120

- 32kg x 1 = 64
TOTAL = 800

Barbell Shrugs:
- 60kg x 5 = 300
- 80kg x 5 = 400
- 100kg x 5 = 500
TOTAL = 1,200

Cable Side Raise:
- 5kg x 5 = 50 (each arm)
- 5kg x 5 = 50
- 7.5kg x 5 = 75
TOTAL = 175

Hang Clean to Push Press:
- 20kg x 3 = 60
- 40kg x 3 = 120
- 60kg x 3 = 180
- 70kg x 3 = 210
TOTAL = 570

     GRAND TOTAL = 2,745

HELEN

3 Rounds of:

400m Run

21 KBS 1.5/1pd

12 Pull-ups

I beat my previous Helen PR by 4 minutes! The last time I did this workout was March 9th, about a month after starting Crossfit. At the time I said the pull-ups killed me. They weren't an issue at all this time...whoot!

Then:

3 Rounds of:

20 Push-up

20 Hollow Rocks

5:30

AMRAP in 12 Minutes:
10 Handstand Push-ups
10 Deadlifts (100/65 kg)
30 Double Unders

21-15-9 reps, for time:
Deadlift 225 lbs
Handstand push-ups (these killed me)

Day 21 of 100 Burpee Day Challenge

Day 11 of 100 Overhead Squat Day Challenge (45lb Bar)

AMRAP Time Cap: 10 min.
LEVEL I: 3 rounds.

LEVEL II: 5 rounds of:
- 10 Chest to bar Pull-ups / Pull-ups.
- 10 Box jump 24" / 20"cm
- 10 Deadlift 80 / 50kg.
Then in remaining time both levels:
- Sit-ups.

3 Rounds for time
Run 200m
25 Push-ups

Back Squat 5RM

Then:

10 min AMRAP

10 SDHP 75/45

10 Push-Press 75/45

10 Box Jump 24/20

5x5-95lb (could not get down to the ball, so I did not go heavier)
5+7SDHP w/18inBox

OPTIONAL ACCESSORY

15-20min easy pace machine

Back Squat 5RM

Then:

10 min AMRAP

10 SDHP 75/45

10 Push-Press 75/45

10 Box Jump 24/20

5 + 1/3 + 5 press

4 rounds:
200m run
25 push-ups (most no knees using bar and some with knees)