5/3/1 Wk 1 Back Squat
185x5, 215x5, 245x5+ (16)

WOD:

“CFSH Baseline II”
Run 800M
Rest 90 Seconds
2 Minutes Max Rep Double Unders
Rest 90 Seconds
2 Minutes Max Rep Pull Ups
Rest 90 Seconds
90 Seconds Max Rep Box Jumps 24/20
Rest 90 Seconds
90 Seconds Max Thrusters 75/45

2:51
172*
44
44
23

Timing mishap with the double unders. Got 119 in 90secs. Did remaining 30 secs after a 30 sec rest from pullups, did 53.

Sprints:
- 100m
- rest 45secs
- 100m
- rest 45secs
- 75m
- rest 30secs
- 75m
- rest 30secs
- 50m
- rest 20secs
- 50m
- rest 20secs
- 25m
- rest 10secs
- 25m
- rest 30secs
- 100m

21 x Thrusters @ 40kg
21 x KB Swings @ 32kg
sun 50m
15 x Thrusters @ 40kg
15 x KB Swings @ 32kg
sun 50m
9 x Thrusters @ 40kg
9 x KB Swings @ 32kg
sun 50m

21, 15, 9 Plate Sit Ups @ 10kg
work:rest = 1:1

45sec plank hold
rest 45secs
45sec straight arm plank hold
rest 45secs
45sec alternating plank to straight arm plank hold

Seated Hamstring Curl Machine:
- 50 x 28.5kg

Seated Quad Curl Machine:
- 50 x 26kg

5 x Deadlift (feet on plates) + 5 x Deadlift:
- 20kg, 30kg, 40kg, 50kg, 60kg, 70kg, 80kg, 90kg, 100kg, 110kg, 120kg, 130kg, 140kg

3 Rounds:
- work:rest = 1:1
- 10 x 60kg Deadlift
- 10 x 15kg Decline Plate Sit Up

OH Squat:
- 10 x 20kg
- 10 x 30kg
- 10 x 40kg
- 10 x 50kg
- 10 x 60kg

21, 15, 9:
- work:rest = 1:1
- 60kg Back Squat
- T2B

-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.