http://crossfitsouthie.com/emom

Strength
Deadlift
3-3-3-3-3 *<=== 295

WOD
Every Minute On The Minute for 14 minutes

Odd Minutes-10 Shoulder to Overhead (135,95)
Even Minutes-10 Swings (2/1.5)
* If you need to take a minute off do so and complete 5 Bar facing burpees for every round missed at the end of the 14 minutes.

Level 2 (105,65)(1.5/1) <===
Level 1 (65,35)(1/.5)
ADV (155/105); (88/65)

6 rounds
400 meter run
5 Burpees
10 ring dips
20 box jumps
40 air squats

Front squat 10x2/ 2min rest
Go heavy!

For 10mins every 15seconds do one Power Clean (80% of 3RM)

Strength - Bench Press
Using 3RM max from last week John tells you 1 RM - I didn't do this last wk so I had to guess
Of 1RM,
75% - 5 @ #185
80% - 5 @ #225
85% - 5 @ #275 (since I was guessing I made big weight jumps and we had a lot of ppl so I just stopped here so we could move to the WOD)

WOD -
3 rounds for time:
400m run
21 KB swings (53/35)
12 pullups

I was feeling tough today so I decided to use the 70lbs kettlebell... I was winded to say the least.

Also did tabata abs at the end just to supplement some abs - working on my T2B so any extra abs work helps.

soutuintervalli
warm up: 10min ergo nousevalla vauhdilla + omat lämpät /aktivoinit.

Row: 8x500m with 2minute rest. (target pace same as last week, 5 k pace)

Work handstand walking

12 min. AMRAP

10 Handstand rocks

12 Sit ups

15 Air Squats

8 + 10

5 Rounds
400m Run
20 Deadlifts (145)
20 Push Ups
10 Deadlifts
10 Push Ups

Snatch 5x1

100 Burpee Challenge Day 72