1RM Overhead Squat (105)
1RM Bench Press (135)
1RM Clean (145)

Skill Work:
Ring Dips- (3 sets of 5)
Pull Ups- (work on butterfly tech)
HSPUs - (3 in a row 3 sets)
Double Unders -(10 in a row)

Warm up - push up walk down length of gym

Tabata: record your low round

-Bottom to Bottom Air Squat (7)
-Pull Up (2)
-Hand Release Push Up (5)

-Sit Up (9)

Range:
Squats - 7-13
Pull ups - 2-5
Push ups - 5-11
Sit up - 9-11

"DT"
5 Rounds
12 Deadlift 155/108
9 Hang Cleans 155/108
6 Push Jerk 155/108

5 Minute PR!

135 min

1.JG PP 7.7.2018
A. 2 rounds:
- 10 scap pull-ups
- 30s bent arm shoulder extension (180)
- 10 scap push-ups
- 30s bent arm shoulder extension (neutral)
- 30s banded lat stretch on each side

B. 2 rounds:
- 4 unbroken strict weighted chin-ups - 17 17 kg
- 4 unbroken strict weighted ring dips - 10 11 kg
- 10 chest to ring pull-ups (explosive pull, 2s negative and 2s pause in dead hang)
- 10 wall facing strict handstand push-ups (3s negative)
- 10 winging pull-ups
- 10 Bulgarian dips
- 10 strict TTB
- 10 jumping push-ups with a 2s controlled negative
Done

C. Own skill: HSW practice for 10 min

2.Weightlifting
A. Every 2min for 16min:
High hang snatch + Snatch below the knee
- Start from 50% of weaker movement, build up to a tough complex

B. Full snatch:
3 attempts to find todays heavy max
25 30 35 40 45 / 47.5 50 (52.5 - )

3.Conditioning
A. 10 rounds: 1min on/ 1min off:
10 Sumo deadlift high pull 30kg > 20 kg
ME Bar facing burpees
Results: 10 11 12 12 12 12 12 12 13 13 = 119 reps
169/182

Pre-WOD
5 X 3 Shoulder To Overhead

WOD: 12 Days of Crossfit Checklist

Row 15x500m 1 min rest

This is definitely worse than FGB...

8 round tabata at each station. One minute rest after each traction is completed.

Wallball 20/14

Sumo DL High Pulls (55 lbs)

Box Jumps 20″

Push Press (55 lbs)--> only was able to complete 4 out of 8 rounds as my shoulder was feeling "tweaky"

Row (Calories)

Your score is the total number of reps and calories performed at all stations.

2 x 10: 20 kg
2 x 8: 25 kg
2 x 6: 30 kg

+
Pull up training

2 rounds with 1 minute rest between the rounds of

1 Minute wall ball (28,27 reps)
30 sec rest
1 Minute pushups (39,41 reps)
30 sec rest
1 Minute air squats (46, 40 reps)
30 sec rest
1 Minute DB clean (10k) (15,12 reps)
30 sec rest
1 Minute abmat situps (27,26 reps)

Part A).
Skill Primer
Pause Muscle Clean, Push Press & BTN Split Jerk
(5-8 sets x 2+2+1 / 0:02 pause just off the floor)

Part B).
Clean Pull, Low Hang Clean & Split Jerk
(8 sets x 1+2+1 / 60%-75%)