A.Strict Press 3X3 1.135 2.155 3.175
90 sec rest between sets

B.Push Press 3X3 1.155 2.185 3.205
90 sec rest between sets

C.Split Jerk 3X3 1.185 2.225 3.235
90 sec rest between sets

Shoulder to Overhead

3X5 Strict Press #155
3X5 Push Press #185

5min AMRAP
7 Thrusters (55lbs)
14 Pull Ups

1min REST

5min AMRAP
7 Squat Snatches (55lbs)
14 Toes to Bar

My body shut down on the squat snatches... took me forever to get 1 set.

Strength
Bench Press 5×3 @ 85%
Kroc row w/ DB, 5×5 each arm, HEAVY

WOD
Level 1
AMRAP 20 of:
8 Ring Rows
8 Pushups (On knees)
8 Kettlebell Swings 16#

Skill/Strength
Not for time:
5 Rope Climbs (Ring dips)
1 Clean & Jerk @ 80% (45#)
4 Rope Climbs
3 C&J’s
3 R.C.’s
5 C&J’s
2 R.C.’s
7 C&J’s
1 R.C.

CrossFit WOD
2013 Regionals Event 5

For Time:
21-15-9
Deadlifts (315/205) (Scale to 65%) (55#)
Box Jumps (30/24) 24

New Max 1 rep Bench...115lbs that is a 10lb PR. Still injured but getting better.

Crossfit TOTAL: Back Squat, Shoulder Press, Deadlift added together.

back squat - 335-365- 385
shoulder press - 155- 170 -175f
deadlift - 405-445- 475
TOTAL = 1030

Strength
Every minute on the minute for
10 minutes
3 Deadlifts
*start heavy and end heavy. 10 pound jumps only

End #325

WOD
12 Minute AMRAP
12 Kettlebell swings (2,1.5)
12 Over the box jumps
12 Ring Dips

Level 2 (1.5,1), blue band dips

4 + 6

Ladder increasing by 3
3 burpees
run 50ft
3 squats
run 50ft

completed 24 burpees

AMRAP of
Run 200M
25 pushups

6 rounds