30 Thrusters #45
21-15-9
KB Swing #53
DU
30 Thrusters #45

Finisher:
3 sets of 10 reps of #65 barbell curls
3 sets of 10 TTB

Two Rounds of:
Kettlebell Snatch
Rest*
Pull Ups
Rest
Kettlebell Swing
Rest
Renegade Row (4-Count)
Rest
Knees-to-Elbows
Rest

2-Minutes At Each Station. This is for form (i.e. full ROM, form, and skill), not max reps. Move consistently throughout the 2-minutes, but practice perfect form.

*Two of your "Rest" stations must consist of 20 Calories (40 total; one ride per round) on the AirDyne. A poker chip will determine during which "Rest" stations you'll be riding.

In teams of 3 complete the following, sharing work however.
- Matty O, Bretto and Loz
- 120 Ring Push ups, 1 person holding plank until person on rings works, one person rest
- 120 Ring Rows, 1 person doing sit ups person on rings works, one person rest
- 120 Ring Superman's (each arm), 1 person holding squat hold until person on rings works, one person rest
- 120 Ring Dips, 1 person doing shoulder touches until person on rings works, one person rest
- 120 Ring Curls, 1 person doing squats until person on rings works, one person rest
- 120 Toes to Rings, 1 person holding plank until person on rings works, one person rest
- 120 Ring Pull Ups (50 strict, 70 kipping), both people rest

Skillion Run - at top of first flight of stairs do 2 pushups, then increase number of pushups by 2 for every flight of stairs after that
- when at top do 120 burpees as a team (only one working at a time)

For time (20min cap):
- 40 x OHS @ 20kg + 200m Run
- 30 x OHS @ 20kg + 200m Run
- 20 x OHS @ 20kg + 200m Run
- 10 x OHS @ 20kg + 200m Run

10 Rounds, every 30secs:
- 5 x SDHP @ 40kg

Complete the following, 10min cap:
- 15 x Lunge (30kg on back) Left Leg
- 15 x Lunge (30kg on back) RIght Leg
- 15 Push Ups
- 15 x Lunge (30kg on back) Left Leg
- 15 x Lunge (30kg on back) RIght Leg
- 30 Push Ups
- 15 x Lunge (30kg on back) Left Leg
- 15 x Lunge (30kg on back) RIght Leg
- 45 Push Ups
- 15 x Lunge (30kg on back) Left Leg
- 15 x Lunge (30kg on back) RIght Leg
- 60 Push Ups
- 15 x Lunge (30kg on back) Left Leg
- 15 x Lunge (30kg on back) RIght Leg
- Matty O: 40 Push Ups into the set of 60

7min AMRAP:
- 1 x 10kg Plate Sit Up
- 2 x 10kg Plate Side Twists
- 2 x 10kg Plate Sit Up
- 4 x 10kg Plate Side Twists
- 3 x 10kg Plate Sit Up
- 6 x 10kg Plate Side Twists
- 4 x 10kg Plate Sit Up
- 8 x 10kg Plate Side Twists
- 5 x 10kg Plate Sit Up
- 10 x 10kg Plate Side Twists
- 10 x 10kg Windmill (left side)
- 10 x 10kg Windmill (right side)
- Matty O: 3 rounds + 10 x 10kg Side Twists

Standing Hammer Curls + Weighted Dips:
- 14kg x 10 (each arm) + 20kg x 10
- 16kg x 10 + 20kg x 10
- 20kg x 10 + 20kg x 10
- 22kg x 10 + 20kg x 10
- 24kg x 8 + 20kg x 10

Lat Pull Down Machine Bicep Curl:
- 19kg x 10 x 2
- 26kg x 10

Dumbell Hammer Curl (palm facing body, tracing up front of body):
- 12kg x 10 (each arm)
- 14kg x 10 x 2

Standing Cable Tricep Extension + Single Arm Cable Bicep Curl:
- 11.25kg x 10 (each arm) + 11.25kg x 10 (each arm)
- 11.25kg x 10 (each arm) + 13.7kg x 10 (each arm)
- 11.25kg x 10 (each arm) + 16.25kg x 10 (each arm)

Barbell Curls:
- work:rest = 1:1
- 30kg x 10, 25kg x 11, 22.5kg x 12, 20kg x 13, 17.5kg x 14

Today is the last day of our first three-week cycle back at the resistance and speed lifts. After our CF Games break in March, it's been nice to get back to this and have it condensed to one 5 AM morning per week (versus two, previously).

Box Squats:
1 Red Band, 1 Knot
10x 2
60% of 1RM
145 lbs

Lower Body Auxiliary Exercises:
3x
(a) 10 Weighted GH Raises @ 15 lbs
(b) Rest 45 seconds
(c) 15 Reverse Hypers @ 50 lbs
(d) Rest 45 seconds

Shoulder Presses:
1 Red Band, 1 Tangerine Band
12x 2
30% of 1RM
45 lbs

Upper Body Auxiliary Exercises:
30 Ring Dips
30 Ring Rows
30 Ring Push Ups

Pre-Wod:
5 rounds warmup, increasing weight: 1 Press, 1 Push Press, 1 Push Jerk
55-60-65-70-75

WOD:
12min AMRAP
3 Pull Ups + 3 Dips
12 Push Jerk @ 65#s

5 rounds, plus 5 push jerks.

http://crossfitsouthie.com/time-to-get-fancy

Strength
Overhead Squat
3-3-3-3-3 <== 135

WOD
“Nancy”
5 Rounds
400m Run
15 Overhead Squats (95,65)

Level 2- (80,50) <==
Level 1- (65,35)

Notes
Overhead squats! Talk about a humbling movement. I feel like you can overhead squat anything you can keep over your head for 30 seconds. I need to try to get my hands wider, I think, but I can't quite "break the bar" when my arms are much wider. Maybe I should loosen my grip?

I also need to focus on keeping the bar farther back at the bottom and keeping everything tight. I always seem to lose it forward when I get tired. So far, I've been good about active shoulders.

Day 9
For each exercise, all sets should be done with the same weight.
If you done 5 reps -> +2,5 kg

Back Squats 3 sets x 5 reps
3x5-> 85.0 kg

Bench Press 3 sets x 5 reps
5-5-4-> 47.5 kg

Deadlift 1 set x 5 reps
1x5-> 85.0 kg

ready for +2,5kg

Pre-Wod:
3-5 rounds warmup, increasing weight: 1 Press, 1 Push Press, 1 Push Jerk
170lbs

WOD:
12min AMRAP
3 Muscle Ups (3 Pull Ups + 3 Dips)
12 Push Jerk (115/75)

7 rounds