CrossFit Total

1Rm Backsquat 305 PR, Failed on 325

1RM Shoulder Press 165 Tied PR, Failed 170

1RM Deadlift 365 50 pounds under PR, failed on 420

Score is total weight of all 3 lifts.

Not too shabby considering I'm being a little bitch about my back. Felt really good deadlifting heavy again.

835

7:00 min AMRAP burpees

“McGhee”

30min AMRAP
5 Deadlift 275 - modded to 225
13 Push-ups
9 box jumps 24″

15+3DL

Tough hero WOD. Enough said.

25 pull ups
50 deadlift (135/95)
50 push-ups
50 box jumps (24/20)
50 floor wipes (135/95)
50 clean & press (30/20)
25 pull ups

Snatch
12 minutes to establish a 2RM Snatch Balance.

-then-

Then, 3 rounds for time:
50 Double-Unders
25 Burpees
25 Ab-Mat Situps
*Post times.

65 and 11:58

Clean and Jerk: 6x3

Foundations Day 4

12 Minute AMRAP:
15 Overhead Squats (75/45)
10 Kettlebell Swings (53/35)
5 Pullups

4+11 OHS
(torn hands from earlier in week)

Compare to: http://wodstack.com/workouts/15642-foundations-day-4

100 burpees for time

open gym 8:30-9:30 am

Shoulder Press
75% - 5 - 55#
80% - 5 - 65#
85% - 5 (or more) 70# for 8 rep max
Then:
Weighted pullups - strict pullups and then negatives

WOD
2 RFT 12 minute cap:
30 pullups
15 Thrusters (115/75)
400m run

banded pullups