5x5 105lbs

In American culture Sunday is a day of rest.
Enjoy the day! Do something that you enjoy or adds value to your life.
The performance triad includes rest.
Sleep well, Eat well, hydrate. Mentally re-focus for the week ahead.

Use today to cheer and comment on your peers' logged results for the week!

You could do one strength session if you need to catch up in your lifting program, but come prepared to work hard on Monday!

E2MOM, 5 rounds:
Strict pull-ups 3-6

Every 30 sec, 6 rounds:
Quality push-ups 2-4

EMOM 20 min:
1. Ski / Row / Assault
2. Box jumps
3. Hollow rock
4. Rest

Front squat 5 RM, then 3x3 @ same weight

15 total reps. Started with 135 and worked up to a fairly easy 185 on the fifth or so rep. Then dropped down to 155 for the rest.

Warm up:
50 jumping jacks
40 flutter kicks
30 vert crunches
20 pushups
5 burpees

3 rounds for time:
20 hip raises right
50 weighted Russian twists
20 hip raises left
2:49

For time:
Squats
Reps 3-6-9-12-15 @ 245#
Run 250m between rounds
12:42

Snatches:
2 @ 95#
2 @ 115#
2 @ 135#
2 @ 155#
2 @ 175#
2 @ 195#

http://crossfitsouthie.com/cf-games-experience

Skill
Bar Muscle-up
Pull-up
Split Snatch

WOD
Track triplet: CF Games WOD
Three rounds for time of:
8 Split snatch, alternating legs (115 / 75lbs)
7 Bar muscle-ups
Run 400 meters

Level 2 (95,55), 14 c2b pull-ups <===
Level 1 (65,35), 10 pull-ups

Deadlift:
10 @ 115#
8 @ 135#
6 @ 155#
4 @ 170#
2 @ 185#
2 @ 205#

took as much time in between each set

Visited Troy's crew at Crossfit Earned in Merrimack, NH for this WOD.

Warmup
Speed rope 1:00 x 3
2 Rounds
5 HSPU
10 Air squats
15 abmat situps

Strength - Weighted Push-ups
10 - unweighted warmup
10 - 10lb added
5 - 20lb added
5 - 35lb added
2 - 45lb added
2 - 70lb added

Quicksand - Four rounds for time.
Run 400m
50 Air Squats
16:25

Cash Out - For time 21-15-9
Row Kcal
Knees-2-Elbows
7:00

Leppäillään.