Skill/Strength:
Press:
5 x 110
3 x 125
6 x 140

3 x 10 pistols (5 each leg)

WOD:
Crossfit New Albany Winter Throwdown WOD #1

8 min AMRAP:
9 Front Squats (155/115)
5 HSPU
3 rope climbs

Then, 1 min rest and max unbroken reps in one minute of
OH Squats (135/95)
*You'll just have to strip the 10s off each side during your one minute rest. As soon as you drop the bar, it's over.

3 rounds + 9 FS
7 reps of OH Squat

A. 1 wall walk to handstand and back down
10 TTB
20 Double unders

B. 7 Hang cleans @40kg
7 Chin ups

3 minute AMRAP of A. 1 minute rest
3 minute AMRAP of B. 1 minute rest
then
6 minute AMRAP of A. 1 minute rest
6 minute AMRAP of B. 1 minute rest
then
9 minute AMRAP of A. 1 minute rest
-------------------------------------------------------- finished here - a real hand and forearm basher
9 minute AMRAP of B.

Find 1RM Push Jerk
105, 125, 135, 155, 145

3x3 Push Jerk of 1RM
115

Then
4 Rounds
15 DB Push Press (25)
5 Pull Ups
5 Ring Dips
10 Box Jumps (36")

''Back Squat 5-3-1+'' (06.25.2012)
Work through the following sets of Back Squats using the percentage based sets outlined below.
IMPORTANT: To determine loads per set each athlete will take their single repetition maximum and multiply it by .9 with percentages being derived from the resulting number.
The final set is a ''+'' set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial single rep.

245lbs 2x PR!!!

''Maiden Voyage'' (06.25.2012)
Complete for time
Row 500m
Then...
10-9-8-7-5-4-3-2-1 reps each of
Hang Power Clean 95#
Static Dips (strict)
Row 500m

100 Burpee Challenge Day 82

Strength: 5-3-1+ back squats (75%, 85%, 95% of 1RM)
125for 3, 145, 165
Metcon
AMRAP
5 min HSPU with one ab mat (60)
4 min air squats (160)
3 min push-ups (83)
2 min KB swings (53/35#) 35
1 min pull-ups. (10) with small blue band

HSPU, push ups and pull ups are weakest. Most of the reps came from KB swings (only 2 breaks) and airsquats.

Strength: 5-3-1+ shoulder press (75%, 85%, 95% of 1RM)
50 - 60 - 65(2)

WOD:
600 m run

5 rounds of:
5 shoulder to overhead (185/105) (I did 75#)
10 Bar-facing burpees

600m run

Initially there was a 12 minute cap. Since no one was finishing, he said we could go ahead and finish. I had done 4 full rounds and the next 5 shoulder to overhead by about 11:45. Stopped and rested for 20-30 seconds, and then finished the 10 burpees and the run.

Team WOD

• 3 x 400 M (each team member run 1 x 400)
• Angie (100 pull ups, 100 push ups, 100 sit ups, 100 air squats)
• 3 x 400 M (each team member run 1 x 400)
• Angie (100 pull ups, 100 push ups, 100 sit ups, 100 air squats)
• 3 x 400 M (each team member run 1 x 400)

I used my skills of recruiting top talent and teamed up with Russell and Alex (both running studs and studs in general). We finished 1st - (my goal don't lose it for us). 31:05

Strength: 5-3-1+ shoulder press (75%, 85%, 95% of 1RM) (55,65,75)

Metcon:
For time:
-600 m run (I did 2.5 min jump rope)
-5 rounds of:
-- 5 shoulder to overhead (65#)
-- 10 Bar-facing burpees
-600m run (2.5 min jump rope)

Metcon: 16:45

Skill Work: 3 positions of the Snatch

Then,

3 rounds

10 Snatch 95/65 (MOD: 35#)

15 Ring dips (MOD: purple band)

20 Box jumps 24/20

Lower back is still sore, dropped Snatch from 45# to 35# based on last week's wod so I could work on form more. Form felt better at the lower weight. Go to 40# next time.