Build your 3RM max

Strength:
4 x 6-8 reps of back squat, increasing weight

WOD:
3 rounds
50 double unders
21 kettlebell swings

12 pull ups

Back squat
45 (8) - 75 (6) - 95 (6) - 105 (6)

WOD:
14:42...did 10 double unders during 1st round and 10 during last round. All others were 2:1 singles. My arms did not want to take the beating today. I really really need to work on my double unders.

Used 35# for the kb swings and did kipping pull ups.

For time:
40 Double Unders
95# Shoulder Press, 21 reps
21 Pull-ups
30 Double Unders
95# Shoulder Press, 15 reps
15 Pull-ups
20 Double Unders
95# Shoulder Press, 9 reps
9 Pull-ups

3-3-3-3-3 of:
BB Back Squats
70% of 3 @ 9 RPE 3 reps
75% of 3 @ 9 RPE 3 reps
80% of 3 @ 9 RPE 3 reps
85% of 3 @ 9 RPE 3 reps
75% of 3 @ 9 RPE 3 reps
Use load of last week 3 @ 9 RPE

Buy In:
5 x 6 reps of back squat, 95-105-115-125-145

WOD:
3 rounds
50 double unders (2 to 1 sub)
21 kettlebell swings 35#
12 kipping pull ups

Double unders are my goat!

Cash Out: tabata situps to 100 reps - 6 rounds

Power clean 5-5-5-5 (TNG). Add weight for every set.

Eilinen/

Kevyttä hikeä ja pikkusuolaista.

EMOM 20
1 min : 8 VAPU
2 min : 6 etukyykkyä
3 min : 15 vatsaa
4 min : 10 reverse hyper
5 min : 5 raakatempaus

• kehonhuoltoa

Thrusters 95lbs
5 mins AMRAP
22

Then
Burpee and Pull-ups
5 mins AMRAP
25

Then
Wall balls
5 mins AMRAP
50

CrossFit Totals

275 BS PR

375 DL PR

145 SP PR

Pr'd everything. Woo!

Still weak for my weight, but Rome wasn't built in a day.

CrossFit Totals 590!! BS PR 245 SP 85(same) DL PR 260
plus 1000 m row-4:13