21-15-9
KB Swing @ 1.5 pood 53 lbs
400m Run
Ring Dip subed to parallete dips

Deadlift
1 @ 203
5 @ 183
10 @ 163
20 @ 143

1 @ 233
5 @ 183
10 @ 163
20 @ 143

4 Power Clean @ 73
4 Thruster @ 73
4 Push Press @ 73
4 Overhead Walking Lunge @ 73
24 Situps

5 Rounds

50 Box jumps 24"
50 Jumping pullups
50 KB swings 1p
50 Walking Lunge Steps
50 K2E
50 Push Press 45#
50 Back Extensions
50 Wall Ball shots 20#
50 Burpess
50 Double Unders

15 min to find 1rm snatch 55. 65. 75. 85
Then
3 rds
3 snatches at 80% 1rm @ 65#
30 double undders

Failed at 95#

Team WOD

2 Rounds (Tag Team Style) for time:

400M Run
30 Burpees
400M Row
30 Slammer Balls #20/15

JR, Morgan and Jen

Rest day, total workouts of the week 9 hours, x 5
Deload week

Strength & conditioning
Metcon - 4
Aerobic work - 1, 50 min
Upper body strength - 1
Squat - 1465 kg

Gymnastics
MU - 15
BMU -
BFLY -
BCTB -
KCTB- 35
HSW -

Recovery
Sleep, 8+ hrs/week - 3
Avg. time to bed - 23.00
Avg. hours asleep - 7 h 55 min
Avg. cals/day - 2770
Capacity - 108

@ CrossFit Durham free community workout

Warm up:
20 m walking lunges
20 m broad jumps
10 m broad jumps w/ burpees
400 m jog
20 m bear crawls

WOD:
10 min AMRAP
1 round = 10 m bear crawl & 10 air squats

9 rounds + 8 air squats

4 rds

500m row
20 squats
15 situps
10 pushups
5 pullups

4 rds

1000m row
10 squats (95 lbs)
10 hollow rocks