Pre-WOD
Work Up to a heavy Squat Clean to Overhead (165#)

For Time:
-15 Power Clean (135/95#)
-30 Wall Ball Shot (20/14#)
-45 II Unders (2:1)

-10 Power Clean (155/105#)
-20 Wall Ball Shot
-30 II Unders

• 5 Power Clean (175/115#) -10 Wall Ball Shot -15 II Unders

Used a 30# ball on first rd - for 15 reps
135# 1st 20 reps then 155# on remaining 10 reps.

10 MINUTES TO ESTABLISH 1RM THRUSTER
*OLYMPIC OPTION = SQUAT CLEAN THRUSTER( My one rep max..85lbs.)

CONDITIONING: PARTNER UP

1) AIRDYNE 50-40-30-20-10 CAL
PARTNER 1, DOES 50 CALS, WHILE PARTNER 2 RESTS, PARTNER 2 THEN DOES 50 CAL, SWITCH AND REPEAT 40/30/20/10

2) PARTNER ROWER 500-400-300-200-100M

3) PARTNER WALL BALL 50-40-30-20-10

*10 MINUTE CAP ON EACH STATION

Accumulate a total of 3 minutes in an L-Sit position. Use as many sets as necessary to complete this.
Then:-
In 18 minutes, complete as many rounds as possible of:
7 Handstand Push Ups
7 Power Cleans @ 45kg/30kg
7 Knees-to-Elbows
10 Kettlebell Swings @ 24kg/16kg
Beginner: Scale movements and load as necessary.
Advanced: Head to floor HSPU, Power Cleans @ 60kg/40kg, Sub KTEs with Toes to Bar, KB @ 32kg/20kg.

Result - 3R + 7,7,4 (PC @ 30KG, TTB, KB @ 16KG)

10 Min AMRAP
5 Push Presh @ 110
10 Deadlift @ 110
15 Box jump @ 24 inch

8min AMRAP
5 Thrusters 115#
5 Bar over burpees
10 KB Swings 2pd

rest 2min

50 unbroken burpees
1mi run

Strength:

Front Squats - 2x135, 2x155, 2x185, 2x205, 2x225, 2x245, 2x265, 2x285, 2x285, 2x285

Metcon:

3 Rnds: 10 Thrusters (95lbs), 12 K2E, 14 Burpees

Time: 7:22

In the garage for a short continuation of 5/3/1.

Warmup:
Snow shoveling. I'm done with this.

BENCH PRESS:
Warmup: 5 x 50#, 5 x 65#, 3 x 75#
Working sets: 5 x 95#, 3 x 105#, 1+ x 120# (5 reps)

Very nice. Warmups were easy. Working sets were good too. The 1+ round was good right up until it immediately wasn't. Struggled greatly to get the last two reps in, then rested the bar on my chest and gave it a push, but nothing. Couldn't move it. Gave it a second, tried again, nothing. So I tapped out there. Strstd.com calculates my 1RM as 143#, which isn't much above my tested 1RM of 140#. Gotta get bigger.

Then
5 x 10 @ 65#.
Simple.

2 Rounds Of:

100 Double Unders
50 <a href='/journal/movements/306'>Shoulder to Overhead</a>, 95/65
25 Toes to Bar

I knew going into this one that I would be fairly good at it...plays to my strengths. I was very happy with my performance and felt good during and after the workout.

Crossfit Collierville - Collierville, TN
Warm Up
5 Minutes Jumprope
Then 2 Rounds
5 Box Jumps
10 Ring Rows
10 KBS

Strength/Skill- 5 Rounds

A1: Power Clean x 3
A2: Weighted Pull Up x 2
A3: Toes to Bar x 10

MetCon
2 Rounds for Time
50 Double Unders (25 calorie Row adjustment)
40 KBS
30 Reverse Lunges (15 Per) used bar to stablize knee on right leg
20 HR Push Ups
10 Burpees

Result: 14:11! Killer workout...

DEADLIFT
3-3-3-3-3+ AT 80% (my lbs 165 last one at 8 reps)
CONDITIONING
gate sprint
12 ground to overhead 135/95 (I used 65lbs)
21 chest to bar pullups
gate sprint
9 ground to overhead
15 chest to bar pullups
gate sprint
6 ground to overhead
9 chest to bar pullups