http://www.crossfitnorthfulton.com

Back Squat:
Warm Up Back Squats to 90%
90% x 4 X 5 reps
80% X 3 X 10 reps

Beginners do 3 sets of 10 reps

+

3 RFT
7 Hang Power Cleans 185/125
7 HSPU

Beginners/Intermediates:
5 Rounds:
7 Power Cleans 135/95 95/65 75/53
7 HSPU
250m Row

A.
Four Sets of:
Clean x 1.1.1.1 (rest 10 seconds between singles)
Rest 30 seconds
Handstand Push-ups x max reps
Rest 2-3 minutes
I worked up to 165 for 4x1, but I didn't rest between singles. For the Handstand Push-Ups, I tried a Handstand Hold for a little while, and then I tried to lower down, but couldn't get back up again.

B.
Three rounds for time of:
Deadlift x 15
Hang Power Clean x 12
Front Squat x 9
Jerk x 6
I did the first set with 135, but couldn't get consistent movement, so I lowered the weight down to 115 and was more continuous. With 115, I had to stop after each exercise, but with 135, I had to break things down into sets of 3.

A.
Five sets of:
Back Squat x 2-4 reps @ 30X1
Rest 60 seconds
Single-Arm Dumbbell Row x 8-10 reps @ 2111
Rest 2 minutes
For the Back Squats, I worked my way up to 245, and successfully did a couple of reps. These felt awkward at first post 13.3, but eventually felt better. For the Single-Arm Dumbbell Rows, I worked my way up to 65#, but stayed there.

B.
For time:
Row 1000 Meter
followed immediately by . . .
Three rounds of:
Double-Unders x 30 reps
Kettlebell Swings x 20 reps
Handstand Push-Ups x 10 reps
I did the 1000m Row in 3:50. For the Kettlebell Swings, I did these with 24kg (55#), but I was able to get through them in two sets of 10. For the Handstand Push-Ups, I did sets of Handstand Holds, but nothing more at this point.

A- WU- AFAP: 50 Ball Slams (20/15) + 1 Minute Each: Sit Up/Walking Lunges/Rope Undulation

B- Stone To Shoulder- 3/3/3/3/3 Max Effort – 12 Minute Cap

C- Sumo DeadLift- 10 Minutes To A Heavy Single

D- 6 min AMRAP - 30 K.B. Goblet Squats (2/1.5 pood)/10 K.B. USSR Swing (2/1.5 pood)/20 Calorie Row/20 K.B. Goblet Squats/20 K.B. USSR Swings/20 Calorie Row/10 K.B. Goblet Squat/30 K.B. USSR Swing/20 Calorie Row

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Ball slams (10#) - 2:02
Stone to shoulder - 45#
Sumo deadlift - 120#
Swings/squats - 16kg kb

AMRAP - 5:51 (finished @ 20 kb swings)

Strength:
15 x Back squat @ 80% = 285#
16 x Bench Press @ 80% = 230#

WOD

AMRAP 18:

20 KB swings (1.5/1.0)
20 squats
10m handstand walk
20 sit-ups
20 wall balls (20/15)
10m handstand walk

Scaled the handstand walk to 20 handstand shoulder touches...these sucked and took forever.

Cashout = 10 manmakers

skill
3x10 weighted back extensions (15kg)
snatches 40kg-50kg
clean & split jerk 50kg-60kg-70kg

strength
back squats 3-3-3-3-1
70kg-80kg-90kg-100kg-110kg

workout
21-15-9
pullups
burpees
wrong order but still was okay!

WARM UP
A. MOBILITY
- Ball: 1st Rib
- Band: Track Hamstring
- PVC: Shoulder Passes & External Rotation
B. BURGENER WARM UP & SKILL TRANSFER DRILLS
C. OUTLAW BBG
a. Every 20 seconds for 4 minutes:
- 1 Clean & Jerk (full) @ 75%
- Rest 3 minutes
b. Every 60 seconds for 8 minutes:
- 1 Clean & Jerk (full) @ 85%

WOD
For time:
- Row 1000 meters
- 20 GHD sit-ups
- Row 750 meters
- 40 Toes to bar
- Row 500 meters
- 60 Sit-ups

Weights: 165 for 75%, 195 for 85%

Time: 17:21

Notes: The BBG was tough, but I was fired up. Great form on all of the squat cleans minus 3 reps where I rolled forward on my toes. Definitely seeing results from the Outlaw tips that Blake gave me. I felt strong through the entire WOD after the BBG. Maybe less rest between sets? I was mainly focusing on rowing form which I saw IMMEDIATE results. Remember, hands forward AFTER knees break the plane. Return w. body leaning forward at the 1:00 position.

Warm Up:

150m Run
10 bench jumps
150m Run
10 Pass through
10 squats
10 knee hug sprawl

8x plank/push ups (20/10)

WOD:

15 mins AMRAP

10 pull ups
25m IW
100 Skips

5 min rest

Clean Jerks PB (83)

Warm Up:

2 Rounds

25m TS
25m KH
25m LR
25m PNF
250m Run
25m IW
25m Spider Crawl
100 Skips

EASTER CHALLNEGE
250m 20kg ball run (8:22 -- 5ppl)

WOD

3 Rounds

10 Burpee Box Jumps
20 AMBAT Sit ups
30 Push up Release
10 Burpee Box Jumps
20 Wall Ball (20)
30 Reverse Crunches
10 Burpee Box Jumps
20 KB Swings (16)
30 Ball Squats

CrossFit Games Open 13.5

Complete as many rounds and reps as possible in 4 minutes of:
- 100 pound Thruster, 15 reps
- 15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.