CALENTAMIENTO
SKILLS: Snatch (15')
WOD:
5' de:
10 Burpees
5 HSPU
15 Double Unders

REST 5'

1 serie de:
40 Wall Ball
40 V-Up
40 KTB Swing
40 Push Up
1200m Row

Strength: Hang Cleans 135x5, 155x5, 165x5, 175x4

WOD: 6 Rounds for Time
10 Power Cleans
10 DUs

Strength: Bench Press 155x5, 175x5, 185x5, 205x3

WOD: 8 Min AMRAP
Follow Rep scheme for each round:
3, 6, 9, 12, etc

Thrusters #95
Pull Ups

A. Build to 1 RM Back Squat
B. 3 RFT
20 Thrusters, 115lb
15 Burpee over the bar
10 SDHP
400m run

A. 400
B. 17:11

Strength

5x3 front squats (same weight)

*worked up to 110lb
*probably could have done more...

WOD

21-15-9
Jump over box
Kettle bell swings
Push ups

*20"box
*finally did 1 pood kb swings!
*modified push-ups

Still working groin...seems better in W1

Strength
15min to build to heavy C&J

85 (3), 105, 115, 125 (failed the jerk), 115

WOD
500m row
100 DU
50 Box step ups (45/25)
30 Burpee to plate

RX. 9:11. DU were rough...

Wendler:

Frnt Squats: 2x185, 2x215, 3x235, 3x250, 3x265

Metcon:

5 Rnds: F Squats (155lbs), 10 T2B, 250m Row
Time: 13:00

Row:

60 Calorie row in 3:00

CrossFit Journal Fitness Test #3:
- Tabata Squats
- 30 Sec Rest Before 4Min Clock
- 4 minutes max MUs
Note: Count lowest round of air squats completed during tabata clock. Modification of pull ups and ring dips; equal reps of each movement is target.

Birthday WOD - "Sandy" For Time:
- 26 Cal Air Dyne cycle
- 26 T2B
- 26 Burpees
Finished birthday WOD in 4:18

For test#3:
10 air squats was the minimum completed across 8 rounds of tabata.
Then performed 19 muscle-ups.

20' AMRAP

10 Push Ups
9 Power Cleans @ 115
8 Box Jumps **30"
7 Sit Ups
6 Pull Ups **C2B