80 min

1.Weightlifting
A. Find daily max in:
Hang power clean + power clean + front squat

2.Conditioning
A. For time:
100 bar over burpee
EMOM 5 OHS @ 50 kg, including 00.00 > 25 kg
Time cap 10 min
Result: 9.56

B. At 15.00, 5 min AMRAP of:
"Machoman"
3 power clean
3 front squat
3 STOH
Rx weight 65 kg > scaled to 35 kg
Result: 6 rounds + 3 reps

3.Rehab
A. 2 rounds:
- Single leg KB deadlift 12/side x 16 kg
- Gmed. w/band x 20
- Hamstring machine 10 x 7.5 kg
- Monster walk x 20
- GHD hip extension x 15

4.5 min AB

WARM UP
800 meter run
15 Burpees

Inch Worm Stretch
Shoulder Mobility - Bar
Calf/Soleus Stretch

INSTRUCTION
Air Squat - Feet slightly wider than shoulder width apart, snowboard stance for me.
Squat so that quads are below paralell(look up thru your arms for balance), and drive
up from the heels the the full stand strong position.

Pushup - Arms planted close to the torso at the chest line. Feet shoulder width apart.
Chest must touch the floor on each rep, keeping center line engaged, and back straight.

Situp - Sit in the diamond position with feet together, and lower back pad behind.
Lower yourself until your shoulders touch the floor behind you, then drive forward
using the hips and momentum from your arms the full range of motion ending with
your hands touching the floor beyond your feet.

WORKOUT 20 seconds as many as possible, 10 seconds rest, repeat 6 sets

Air Squat Interval

1 - 15 # 4 - 7

2 - 12 # 5 - 8

3 - 10 # 6 - 7

Pushup Interval

1 - 12 # 4 - 4

2 - 8 # 5 - 3

3 - 6 # 6 - 3

Situp Interval

1 - 10 # 4 - 7

2 - 9 # 5 - 6

3 - 8 # 6 - 6

COOLDOWN
Groiner stretch
Cobra stretch
Take a knee quad stretch
Shoulder Mobility - Bar

Snatch Progression: 10 minute time limit
30 reps @ 75lbs
30 reps @ 135lbs
30 reps @ 165lbs
AMRAP @ 210lbs

Score: 33 Reps, 30 @ 75; 3 @ 135

135 = PR!!!

3 rounds for time:
- 400 meter run
- 21 Kettle Bell Swings Rx 53/35#
- 12 pull ups

For time:
30 jumping squat buy in...
30-20-10
DB Front Squat
DB Walking Lunge
DB Strict Press

*30lb DB
*Every time the DB hits the ground, 4 burpees

Annie + 10 pull ups each round

Clean 1 Rep
Bench Press 1 Rep
Overhead Squat 1 Rep

Three PRs :
Clean 195#
Bench Press 175#
OH Squat 145#

7' AMRAP;
Start in standing position, do burpee, making sure hips and chest touch ground.
Stand and jump to object 6" taller than your highest reach.
Do as many as possible in 7'.

<rant>Dear burpees, go eff yourself. That is all.</rant>

Actually, I'm not upset about the 12.1 WOD. While I am a bit disappointed it's only burpees, I think I understand HQ's logic in the programming. CF is far more popular this year than last. Perhaps it's safe to say it's more popular now than all previous years of CF combined. With that popularity, I think they needed the first WOD to be all-inclusive, and like it or not, no matter how much you rock or suck (or fall in between), we can all do burpees.

With that off my chest, it was an awesome morning at the box. A little resistance work, stayed for the second (6 AM) WOD, and it's DUMPING snow in Ouray ... good times!

Resistance Training:
10 rounds, 2 reps/round
Purple Bands, 2 knots each
60% of 1RM -- 140 LBs

Extras:
Squat 1x 10 -- 9 reps at 225 LBs (banged my right knee at basketball practice, running with the boys, and it really hurt on the 9th, so I stopped ... lame, I know!)
50 Good Mornings (45 LBs)
50 Wipers
5 Stone Shoulders (96 LBs)

MetCon:
30-20-10
Dead Lifts (185 LBs)
Sit Ups

While we were recording our time, we were instructed to focus more on form than speed.

2 Deadlift on the minute at 60% of your 1RM from last Friday for 9 minutes.
Then:
10.9.8.7.6.5.4.3.2.1
SDHP 95/65
HSPU
Burpee

Did good mornings instead of deadlift