-Buy In-
Benchpress 5/3/1 – Cycle 2, Week 2
160x3, 185x3, 205x3+ (11)

WOD (w/ Sam)
Partner Row 1000M: 3:39
12 Minute AMRAP working in teams of 2:
30 Alternating Box Jumps
24 Front Squats Partner (95/65)
When AMRAP is over …
Partner Row 1000M: 3:46
6rds + 33reps RX'd

-Cash Out-
Partner Russian Twist- 100 Completed
Challenge mile 7:18
2 Unbroken Muscle ups

Squat Challenge, - 190#

Then,

21-15-9

Hang Power Clean 135#

Bar facing burpees

Box Jumps 24

11:38 Need to work on conditioning aspect still. Not able to push thru the wod as strong as i want to.

Then did Heavy DL to work on strength.
225 X 5, 275 X 5, 295 X 2, 305 X 1, and 315 X 1.

Want to build up to 2x BW

Squat Challenge, (70#)

Then,

21-15-9

Hang Power Clean 135/95 (MOD 50#)

Bar facing burpees

Box Jumps 24/20

Event 1
7 minutes to establish 1 RM Clean and Jerk <== 165#

Event 2
5 Rounds
10 Front Squats (135,95)
30 Double Unders
8 minute cap

Level 2 (115,65), 15 Double Unders <== 3 Rounds + 7
Level 1 (95,45), 60 Singles

Event 3
One time through
400m Run
30 Pull-ups
30 Box Jumps (24,20)
30 Burpees
30 Kettlebells Swings (2,1.5)
200m Sandbag run
12 minute cap

Level 2 (1.5,1)- Blue band <== Up to 29 KB swings.
Level 1 (1,.25)- Green band or jumping

Barbell: At 75% of your 1RM Clean and Jerk perform the following complex 5x
1x squat clean
2x front squats
2x jerks split or push
90 seconds between efforts

completed complex at 90#

Metcon: 5 rounds for time
5x Deadlifts 155#
10x Burpees

completed in 5:32

Stephen Perez Jr. was an Army Sniper Veteran who served two tours over in Iraq and Afghanistan, one of which was voluntary. He was a hero, a brother, a son, and a CrossFitter. Stephen was tragically murdered in the theater district in Boston on 4/30/12. The idea was to rally everyone in the crossfit family together to do a WOD of a few of his favorite things is the best way to pay tribute to him. He fought for all of us and I just wanted to dedicate a WOD in his honor. --Kaitlin Boland, Stephen's best friend and fellow CrossFitter.

Warm-up Drills
Run 800m
''Burgener Drill''
2 rounds of
5x pull ups
5x knees-2-elbows
10x push ups
15x air squats

''Stephen''
Against a 10 minute Running clock establish a 1-Rep maximum Back Squat. Athletes may use as many sets/reps/attempts necessary as long as they occur within the time limit.
215# PR 1RM!!!
Then...
Complete as many Rounds/Reps as possible in 22:00 of
Run 800m
22 x KB/DB Jerks 40#
22 x Pull-ups Scaled blue band, failed to grn band
22 x Box Jumps 24"

1+ Run/22/15

2 Rounds: Strict Cindy
2 Rounds (24/16kb): 10 Russian Swings
5 American Swings
10 Walking lunges
5/5 Push Press
2 Rounds: 5 BTN Strict Press
5 OHS
5 Snatch Balance

---

A. 4x1 snatch at 85% ( 205) (Must complete in 5 minutes
Then at the 5 minute mark 50 double unders
Then 1 Snatch @ 90% (225)
Rest 40 Secs
50 Double Unders
1 x Snatch @ 95% (240)

B. 4 Rds
5 x 1-1/4 Squats (worked up to 230 in the last 2 sets
8 -6- 4-2 Strict HSPU + As many kipping as you can at each round.

For time (22min cap)

3 rnds
7 Deadlift @160 (120)
7 MU (run 400)
(42 reps)

3 rnds
21 wall balls
21 TTB
(126 reps)

88m Farmers Carry @48/32
28 burpee box jumps
88m Farmers Carry @48/32

Got to 3 burpee box jumps.

Strict Pull Ups:
- 50 reps
- 10, 10, 8, , 7, 6, 6, 3

Incline Dumbell Bench Press (Palms In) + Incline Barbell Bench Press (Wide Grip):
- 26kg x 5 (each dumbbell) + 50kg x 5
- 28kg x 5 + 50kg x 5
- 30kg x 5 + 50kg x 5
- 32kg x 5 + 50kg x 5
- 34kg x 5 + 50kg x 5
- 36kg x 5 + 50kg x 5

Dumbell Bench Press + Barbell Bench Press:
- 28kg x 5 (each dumbbell) + 60kg x 5
- 32kg x 5 + 60kg x 5
- 36kg x 5 + 60kg x 5
- 40kg x 5 + 60kg x 5
- 44kg x 5 + 60kg x 5

Seated Row Machine (Palms Up) + Plate Twists:
- 20kg x 10 (each arm) + 20kg x 10
- 25kg x 10 (each arm) + 20kg x 10
- 30kg x 10 (each arm) + 20kg x 10
- 35kg x 10 (each arm) + 20kg x 10

Seated Bench Press Machine (Incline) + Bent Over Row (Palms in, pause at top):
- 20kg x 10 (each arm) + 12kg x 10 (each arm)
- 25kg x 10 + 12kg x 10
- 30kg x 10 + 12kg x 10

TGU 3w/s - 3 w/s - 1-1-1
Strict Pullup - 5-5-3-3-3
*Partner Up, you do 3 TGUs each side, partner goes, then move to 5 pullups. Increase weight as reps decrease

Finisher:
50-40-30-20-10
swings (70/53)
Slamball (20/10)
Double Unders (sub is bar jump overs)