Class is at 4:30 on Monday.

Strength
Take 7 minutes to establish a 1RM OH squat,

then:

2 reps every 30 seconds for 7 minutes @ 75% of above.

Conditioning

5 Push Jerks 135/95#
10 Burpee Over the Box Jumps (ok to completely jump over the box in one movement or jump on top of the box and down on the other side)20″
15 wall balls (20/14)

10 Push Jerks 135/95#
20 Burpee Over the Box Jumps 20″
30 Wall Ball (20/14)

15 Push Jerks 135/95#
30 Burpee Over the Box Jumps 20″
45 Wall Ball (20/14)

For time.

WOD: Iron Maiden
6 Body Weight Power Cleans/12 Box Jump Overs (24″/20″)/24 Barbell Push-Ups
5 Body Weight Power Cleans/10 Box Jump Overs/20 Barbell Push-Ups
4 Body Weight Power Cleans/8 Box Jump Overs/16 Barbell Push-Ups
3 Body Weight Power Cleans/6 Box Jump Overs/12 Barbell Push-Ups
2 Body Weight Power Cleans/4 Box Jump Overs/8 Barbell Push-Ups
1 Body Weight Power Cleans/2 Box Jump Overs/4 Barbell Push-Ups

3 Rounds of:

10 Burpee's
10 Dips
10 Box Jumps ( 12" thru 31")
10 3 count Bicycle crunches
200m run (one time around track)
8's on up
Rest

Max Pull up's
Rest

Tire Flip Race (Two lines on each side)
Rest

33 Burpee's for time

The Trainee's did very well!!

I started the workout with them, but had to stop so I could watch there form.
Did the pull up's with them (26) and the burpee's (1:14)

Max Shoulder Press (145 lbs), Max Deadlift (355 lbs), Max Back Squat (245 lbs)

For time,

4 rounds

8 Floor wipers 115/85 (MOD 45#)
8 Burpee box jumps 24/20
8 KBS 2/1.5p (MOD 1.25p)
8 Goblet squats 2/1.5p (MOD 1.25p)
8 Ring dips (MOD, reg dips w/ purple band)
8 Power snatch 115/85 (MOD 45#)

Could've gone higher on the power snatch (form felt good), but couldn't get 50# up for the floor wipers. 1.25 felt good for the kbs, was tougher on the goblet squats bc of my hip.

Pre-Wod
5 Minute Jump Rope
10 Minute Pull Up
5 Sets AMRAP Strict C2B -1 minute rest between sets
mod: 1 minute on/1 minute off max reps negatives
7 X 1 Squat Clean, 2 Front Squats-Heavy (add weight each set)
(195, 200, 210, 215, 220, 225, 225)

For Time
50-40-30-20-10
Air Squat
II Under (2:1)

Pre-Wod
5 Minute Jump Rope
10 Minute Pull Up
5 Sets AMRAP Strict C2B -1 minute rest between sets
mod: 1 minute on/1 minute off max reps negatives
7 X 1 Squat Clean, 2 Front Squats-Heavy (add weight each set) Cleaned 115, but didn't squat it.

For Time
50-40-30-20-10
Air Squat
II Under (2:1) (I did regular jump rope)

Have not done one of these in a while ... good to be back at the longer MetCons.

Warm Up:
2x
5 Ring Dips
10 Push Ups
15 Sit Ups
20 Double Unders

Mobility:
Hip flexor

MetCon:
6x
10 Ring Push Ups (parallel to ground)
10 Leg Levers with Hip Raise
10 Push Press @ 95 lb.
10 Russian Kettle Bell Swings @ 2 pood

Warmup
3 rounds
* samson stretch
* 10 push ups (usually do more, but this wod has them in it)
* 7 dips (slowly bumping my reps up in these, getting easier)
* 10 GHD
* 10 OHS (45,95,135)
* 5 thruster (45,95,135)

(Got this WOD from CrossFit Durham)

Startup
* Back Squats - 10 sets of 2 reps at 75% 1RM, 275# for me since 365 is my 1RM as of a month ago. Do a set every minute on the minute. These were easy for me.

WOD
21-15-9 Reps For Time:
* Overhead Squat (95#)
* Pullups
* Ring Pushups <-- subbed regular push ups since I dont have rings

Forgot chalk, the pull ups were the limiting factor for me since I am a sweat beast. The OHS also didnt go as well as I had hoped. My legs were burning, probably due to the 275# back squats right before.

BB Gymnastics
1) Snatch:
2X2 @ 65%
2X1 @ 70%
2X1 @ 80%
2X1 @ 90%
4X1 @ 70%
– rest 60 seconds for the sets through 90%, rest 30 seconds between reps for the final set.
[worked up to 90lbs]

Conditioning
4 rounds for time:
25 Jumping Squats @ 45
20 KB Push Press @ 24/16kg (2 KBs/2 arms) [used 16kg]
15 Pullups [scaled]
-15 minute time cap [Completed 3 rounds in 15 min]