Squat Challenge- 210# FML after that

Then,

“Chief” - One of my favorite WODs, and one of the few that i am able to see progression on having done this one almost every few months since starting crossfit.

3 Power Cleans 135 #

6 Push ups

9 Squats

You will perform 5, 3 min AMRAP’s of the above movements. There is a 1 minute rest between each round. You start counting each round where you left off on the previous one.

22+3 New PR! Felt strong, felt like i could have done more but was happy to push for the new PR

Then did some work on DL. 225 x5, 295 x 3 x 3 (86%), 315 x 1 (91%), 325 x 1 (94%)

AMRAP 20
8 toes to bar
10 db hang clean and jerk @22,5
14 cal row

Strict Pull Ups (weighted + immed followed by BW):
- 5 x BW, 5 x 5kg + 5 x BW, 5 x 10kg + 5 x BW, 5 x 15kg + 5 x BW, 5 x 20kg + 5 x BW, 5 x 25kg + 5 x BW
- 3 rounds of 10 Butterfly Pull Ups

Bench Press:
- 10 x 20kg, 10 x 30kg, 10 x 40kg, 10 x 50kg, 10 x 60kg, 10 x 70kg, 10 x 80kg, 10 x 90kg, 5 x 100kg

Incline Bench Press (close grip) + Incline Dumbbell Press (Palms facing each other) + Barbell Bent Over Row:
- 40kg x 10 + 24kg x 7 (each dumbbell) + 40kg x 10
- 50kg x 10 + 24kg x 7 + 50kg x 10
- 60kg x 10 + 24kg x 6 + 60kg x 10

Seated Row Machine (Palms Up) + Push Ups (explosive, hands off ground):
- 20kg x 10 + 10, 30kg x 10 + 10, 40kg x 10 + 10

Seated Bench Press Machine (inlcine) + Dumbbell Bent Over Row:
- 20kg x 10 + 32kg x 10 (each arm)
- 25kg x 10 + 32kg x 10
- 30kg x 10 + 32kg x 10

Straight Arm Cable Pull Down + Bent Over Revers Dumbbell Fly:
- 17.5kg x 10 + 4kg x 10 (each arm)
- 21kg x 10 + 4kg x 10
- 24.5kg x 10 + 4kg x 10

Butterfly Pull Ups:
- 20, 10

Class will be at 4:30 on Tuesday

Skill:

Sumo Deadlift High Pull technique work
Double unders

WOD:
12 Min AMRAP:
Buy in: 50 double unders (only do this once)
12 SDLHP (95/65)
10 Box Jumps (24"/20")
6 Shoulder to overhead (135/95) (press/push press/jerk etc.)

6 rounds + 7 SDLHP

Complete the following for time as a team.
Run 1 mile
100 pull ups
200 push UPS
300 air squats
Run 1 mile

Only 1 person can be working at a time, while the other team mate is resting they must hold a 20lb wall ball above their waist or head.

Caitlin and I chose to break up the reps into 20 sets of
5 Pull UPS
10 push ups
15 air squats

1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run

Pull-ups done with yellow band
Push-ups done on knees

Seven rounds for time of:

7 Handstand push-ups
85# Thruster, 7 reps
7 Knees to elbows
155# Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 44#
7 Pull-ups

Warm-up -
Row x 1000m
Sit-ups x 20
Box Jumps x 20 (12" box)
Squats x 20

WOD 2 Rounds for time -
- KB Goblet Squats x 50. Each did 25 (26lb)
- Partner Med Ball Sit-ups x 40. Sit-up at same time, pass med ball back and forth. 80 passes, 80 sit-ups (14lb ball)
- Partner Push-ups. X 30. Should have been partner's legs on your shoulders, push-up at same time. Did 15 standard push-ups, no weight.
- Med Ball Thrusters Overhead Throw to Partner x 20 (14lb ball)
- Partner Front Barbell Front Lunge. Did this separately. Bar only = 25lbs. X 10

HR MAX - 176
HR AVG - 139
762 Cals
13:42 in the zone - 144-161

@freshman pulled something out of his ass and texted this to me so I decided to try it.

Strength
3/3/3/1/1/1/1/1/1/1 of Push Jerks
95/115/135/155/175/185/195/205/215/230 - PR not the prettiest split jerk since I should probably drop under it faster but a PR is a PR and they do not get old!

WOD
5RFT
7 Thrusters 115#
14 HRPUs
21 Double Unders

Snatch MAX
Snatch pull 5x2
Front squat 5x2