5 minutes Airdyne cycling (warmup)

5x5 low rack pull, 40kg
5x5 bench press, 30kg

3x
10x Incline DB press (6kg DBs)
10x Barbell row (30kg)
10x Swiss ball roll out

3x
10x Iso hold pulldown (26kg)
10x each arm, alternated DB Military press (4kg DBs)
21' leg raises (7x high, 7x low, 7x full leg raise)

3x
10x each leg, Barbell split squat (10kg)
10x Seated row (26kg)
30 seconds long lever plank

Had a really hard time doing bench presses.. I guess I just don't like those.

1-1-1-1-1 clean & jerk - max 75 lbs

then…

2-4-6-8-10-8-6-4-2
power cleans (95/65)
handstand push-ups - scaled to regular push-ups

First time using the RX weight for power cleans.

8 miles on Montour Trail
Time: 1:14:51
Avg Pace: 9:21
Elevation: 462ft
Calories: 1,131

http://connect.garmin.com/activity/162289779

For Time:

800 meter run
2 rounds: 5 Pull Ups, 10 Push Ups, 15 Air Squats
400 meter run backwards
2 rounds: 5 Pull Ups, 10 Push Ups, 15 Air Squats
800 meter run
2 rounds: 5 Pull Ups, 10 Push Ups, 15 Air Squats
400 meter run backwards

1 RM Bench Press - 175 lbs

THEN

10-9-8-7-6-5-4-3-2-1 - Elevated Push Ups

1-2-3-4-5-6-7-8-9-10 - Knees to Elbows

• TABATA
  burpees

• AMRAP 10 MIN
  6 HSPU
  12 DL 135/95
  18 double unders or lateral jumps

http://crossfitsouthie.com/look-out-ne-regionals-southies-in-town

Skill
Handstand holds/push-ups/walks

WOD
“Diane”
21-15-9
Deadlift (225,155)
Handstand Push-ups <== Full pike push-ups

Level 2 (185,115)
Level 1 (135,75)

4x
10 Clapping Push Ups
10 Squats
10 Spiderman Push Ups
10 Jumping Squats
10 Diamond Push Ups
10 Lunge Steps

Dear Jumping Squats,
I hate you.
Love,
Craig

Heavy Thruster — 10# heav­ier than your best ‘Fran’ Weight
9,9,9,9,9,9 (95#)

5 Rounds of:
Row 250m
REST 1MIN
Run 250m
REST 1MIN

WOD:
For Time:

75 Hang Power Snatches (Rx 75/45)
- Do 3 burpees whenever you put the bar on the ground

Forearm buster. Had 2 rounds of penalty burpees. Got to my 74th rep and lost the handle.

On a good note 1 rep max on hang power snatch 185# so that was a bonus.

Post WOD:
AMRAP in 2 minutes each
Shoot throughs
Sit Ups
Ring Rows