CrossFit Journal Fitness Test #3:
- Tabata Squats
- 30 Sec Rest Before 4Min Clock
- 4 minutes max MUs
Note: Count lowest round of air squats completed during tabata clock. Modification of pull ups and ring dips; equal reps of each movement is target.

Birthday WOD - "Sandy" For Time:
- 26 Cal Air Dyne cycle
- 26 T2B
- 26 Burpees
Finished birthday WOD in 4:18

For test#3:
10 air squats was the minimum completed across 8 rounds of tabata.
Then performed 19 muscle-ups.

20' AMRAP

10 Push Ups
9 Power Cleans @ 115
8 Box Jumps **30"
7 Sit Ups
6 Pull Ups **C2B

Power Snatch + Snatch 130 (1+2)r2s
139 (1+2)r3s
Jerk 191 3r5s
Clean Pull 239 5r5s
Negatives 1x5 @225

1.5 mile run ~20 min

Strength:

Deadlift: Work up to 3RM for the Day
Weight: 425# (PR)

3 Rounds for Time:

500m Row
12 Deadlifts @ 315#
21 box Jumps @ 30"

Track & Field
4 Laps of the Infield + Dynamic Stretching
Pole Vault Sprinting Drills (5 drills, 2xeach)
Pole Vault Jumps and Plant Drills
Discus Throws (2kg)
Some jogging and skipping + static stretching

275

(sick)

WOD
30 Hang Cleans (135/95)
30 Hand Release Pushups
20 Hang Cleans (145/105)
20 Hand Release Pushups
10 Hang Cleans (155/115)
10 Hand Release Pushups

Post-WOD
50 Ring Dips (optional)

Can't remember my time exactly.

2 Rounds For Time:

-20 Pull Up
-30 Burpee
-40 KB Swing (53/35)
-50 Air Squat
- Sit Up

Track & Field
4 Laps of the Infield + Dynamic Stretching
Low Back Rehab Exercises
10x6 Low Hurdles Alternating Single-Leg Jumps (1-step)
2x80m Strides on Grass
6x6 Low Hurdles Long Jump Takeoffs (3-step)
6xDecuple Jumps
6xDouble Single Leg-Jumps (3xeach leg)
Javelin 800g (standing throws, crossover throws, full throws)
4x150m Runs at 65% (100m walk as rest)
2x10 Strict T2B
2 Laps of the Infield + Static Stretching

15-12-9-6-3 reps for time of:
Chest to bar pull-up
135 pound Clean and jerk
Push-up

Done fasted; scaled cleans to 125 lbs.