Pre-WOD: Unbroken Sets of Power Clean/Front Squat - As Heavy As Possible
5 PC/1 FS; 4 PC/2 FS; 3 PC/3FS; 2 PC/4 FS; 1 PC/5 FS

Weight: 135, 155, 185, 195, 205

2 RFT:
-15 Squat Clean (115/75)
-15 Push Press
-15 T2B
-15 Lateral Jumps over Bar

Mid-day
Front Squat (FS) 5x5 #215 (2 min between sets)
Dead Lift (DL) 1 RM #425
3x10 Hip Ext #25

Evening
3 Snatch EMOM for 10 minutes #135

Rest 5 minutes
Snatch 1 RM #155

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
Rest

30,25,17,18,19
25,20,16,18,19
21,17,16,18,18

297

For Thursday:
BB Gymnastics

1) Snatch:
5X1 @ 80%, (155) Made all 5
5X1 @ 90%, (170) 3/5
8X1 @ 75% (145) 8/8
– rest 60-90 sec. between each rep through sets of 95%, then 30 sec. between each rep at 75%, reps @ 75% should be alternating between Power and full Squat

2) Clean & Jerk:
5X1 @ 80%, (235) 5/5
5X1 @ 90%, (265) 3/5
8X1 @ 75% (225) 7/8 (Power clean + push jerk alt with full squat and split jerk)
– rest 60-90 sec. between each rep through sets of 95%, then 30 sec. between each rep at 75%, reps @ 75% should be alternating between Power and full Squat

Conditioning
Tonight....

Strength:
Back Squats 6 x 3 @ 90%

WOD:
21-18-15-12-9-6-3
Box Jumps 24/20
Burpees

Optional:
1. Skill Work
2. Row 200m (sprint)
3. 50 sit ups

-Buy In-
Deadlift 1-5-1-10-1-15

WOD
30 Muscle Ups for Time

-Cash Out-
As Many Rounds as Possible in 6 Minutes:
10 Overhead Squats 95/65
20 Lateral Bar Hops

Buy in: 375/335/375/315/375/300
WOD: 12:04, started with 3 MU’s then they disappeared. Switched to chest to ring pull-ups and ring dips. Clear identifier that I need to practice muscle ups after heavy dead lifts.
CO: no time

Pre-WOD: Unbroken Sets of Power Clean/Front Squat - As Heavy As Possible
5 PC/1 FS; 4 PC/2 FS; 3 PC/3FS; 2 PC/4 FS; 1 PC/5 FS (135, 185, 205, 225, 225)

2 RFT:
-15 Squat Clean (115/75)
-15 Push Press
-15 T2B
-15 Lateral Jumps over Bar

Metcon (WOD 3 - Barbell Blitz competition)

1 Rnd (2 man team): each man, in sequence, rows 250m then splt how you want: 33 Box Step ups (75lbs w/ bar front racked), 66 pullups, 133 DUs, 66 burpees, 33 KB snathces (53lbs), each man finishes with 250m row one at a time.

Time: 17:00

SKILL/STRENGTH

12 minutes to find your 5rm Push Press and one max set of Kipping Pull-Ups.
120lb 5rm push press
31 kipping (could have done a few more)
WOD

5 Rounds for Time:

10 Deadlifts 155/115lbs

10 Bar-Facing Burpees

CROSSFIT LITE

SKILL

Burg Warm-Up - Snatch then Clean Progression for practice only.

Deadlifts, specifically higher rep Deadlifts in a WOD-WATCH THE BACK!!!

WOD

4 rounds for time:

10 Deadlifts

10 Bar-Facing Burpees

For Monday.

BB:
7 min EMOM
1 power snatch + 3 heaving snatch balance
- used 75lb

2a) Bench Press:
2X5 @ 80%, 75
2X3 @ 85%, 95
3X1 @ 90% (105)
– rest 60 sec.

Notes: All reps must be performed with the hips (ass) in contact with the bench.

2b) Strict Weighted Pull-ups:
2X5 @ 70%, 2X3 @ 75%, 3X1 @ 80% – rest 60 sec.

Conditioning

100 Double-Unders
25 Wall Balls 20/14#
75 Double-Unders
25 Wall Balls 20/14#
50 Double-Unders
25 Wall Balls 20/14#

For time.

*Rest 1 minute.

2 minutes ME Row/Airdyne for Calories (Airdyne is the preference)

Time - 11:16

Airdyne - 47 cal