Day 4: B

AMRAP with muscular failure
max 36 reps+2,5kg

60x60kg deadlift
60x25kg shoulder press
59 x strict pull up ( lilac ubber band)

30 wall ball, 30 situps for 12 min. Did 4 sets+ 37

Something about 83# 12 min 5 reps (prob squats) + 5 blue Pull Ups

Seated Quad Curl Machine:
- 21.5kg x 50

Seated Hamstring Curl Machine:
- 24kg x 50

Back Squat + OHS:
- 20kg x 5 + 20kg x 5, 30kg x 5 + 30kg x 5, 40kg x 5 + 40kg x 5

Back Squat:
- 50kg x 5, 60kg x 5, 70kg x 5, 80kg x 5, 90kg x 5, 100kg x 5, 110kg x 5, 120kg x 5

Back Squat + Decline Plate Sit Up:
- work:rest = 1:1
- 4 rounds
- 60kg x 10 + 20kg x 10

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

Deadlift:
- 110kg x 5, 120kg x 5, 130kg x 5, 140kg x 5, 140kg x 5, 160kg x 5, 170kg x 5

Deadlift + Butterfly Pull Up:
- 100kg x 10 + 10, 80kg x 15 + 15, 60kg x 20 + 20

Row 200m
50secs x Plank Hold
Row 200m
50secs x Push Ups
Row 200m
50secs x Sit Ups
Row 200m
50secs x Air Squat
Row 200m
50secs x Burpees

Seated Dumbbell Press + Seated SHoulder Fly:
- 12kg x 5 + 12kg x 5
- 22kg x 7 + 12kg x 7, 24kg x 7 + 12kg x 7, 26kg x 5, 12kg x 2 + 12kg x 7, 28kg x 4, 12kg x 3 + 12kg x 7

Barbell Shoulder Press + Barbell Shrug:
- 20kg x 7 + 100kg x 7, 30kg x 7 + 110kg x 7, 40kg x 7 + 110kg x 7, 50kg x 7 + 110kg x 7

Barbell Upright Row + Dumbbell Front Raise:
- 40kg x 5, 30kg x 5 + 12kg x 5
- 3 rounds:
- 50kg x 5, 30kg x 5 + 12kg x 5

Seated Shoulder Press Machine + Plate Front Raise:
- 20kg x 7 + 20kg x 7, 25kg x 7 + 20kg x 7, 30kg x 7 + 20kg x 7, 35kg x 7 + 20kg x 7, 40kg x 7 + 20kg x 7

Dumbbell Shrug + Bent Over Dumbbell Reverse Fly:
- 36kg x 7 + 5kg x 7, 38kg x 7 + 5kg x 7, 40kg x 7 + 5kg x 7, 42kg x 7 + 5kg x 7

Dumbbell G2O + Toes to Bar:
- 3 Rounds:
- work:rest = 1:1
- 20kg x 10 + 10

Butterfly Pull Ups + Decline Plate Sit Ups:
- 5 rounds
- every 2mins
- 10 + 20kg x 10

Pre WOD
Using your backsquat 3RM (160), John calculates your 1 rep max.(169)

Do 75%, 5 reps (I did 5 @130)
80%, 5 reps (I did 5 @135)
85%, 5 reps (plus as many more as you can do) (I did 5 @145)

Also, 5x3 ring dips

WOD:
3 rounds for time, with a 12 minute cap:
50 DU's (400m run if you can't do DU's, or 25 DU's and 200m run)
21 burpees
12 T2B

I did the 400 m run, finished 2 full rounds at about 11:25. Didn't start 3rd round.

“CrossFit For Hope”

Three 1min rounds of:
Burpees
75# Power snatch
Box jump, 24″
75# Thruster
Chest to bar Pull-ups
1min rest

3 Rounds

10 Deadlifts 275#

20 Hollow Rocks

30 Double unders

40 Air Squats

12:15

Barbell complex 9min @ 190#

7rds
10 Med Ball Cleans (20#)
10 OH Lunges w/ Med Ball (20#)

EMOtM: 5 Burpees

-Buy In-
5/3/1 Bench Press
175x5, 195x3, 220x1+ (7)

WOD
3 Rounds for time:
10 Cleans 155/120
25 Double Unders
20 Wall Ball (20/14)
10:56

-Cash Out-
Run 1 Mile for Time
6:43

Metcon:
2 RFT:
-15 front squat (95/65)
-15 push press
-shuttle run
-15 power snatch
-15 overhead squat
-shuttle run

not counting as RX...RX weight, but O/H squats needed to be deeper.