21-18-15-12

Slamballs 30/20
Hand release push ups
Deadlifts 185/135

Perform 1 rope climb between each round - MOD 3 for 1

Time: 19:46

Workout of the Day
A.
Take 15 minutes to build to a heavy, but not necessarily 3RM, 3-rep Deadlift.
My hook grip definitely still needs work. Despite this, I was able to get up to a 3RM of 290 (I think I might have had more in the tank, but this was my first time, and i was sacrificing form).

B.
Three rounds for time of:
400 Meter Run
30 Kettlebell Swings (24/16 kg)
15 Hand-Release Push-ups
I broke the Kettlebell Swings into two sets of 15, but I was able to do each set unbroken. As for the 400m Run, I did the last set at 9.0, and got it in 1:40, a personal best - very happy about that!

Snatch 3-3-3-3-3 (15-35-45-50-55) - r

Then;

12-9-6-3

Ground 2 Overhead 135/95 (MOD: 60)
Burpee box jump 24/20
Took forever but box jump took long time.

Workout of the Day
A.
Take 10-12 minutes and build to a heavy, but not necessarily 3-RM, Deadlift
With this exercise, I got selfish and tried to match my previous 1RM. In this case, I was able to get up to 340, which is inching closer to my previous personal best!

B.
Every minute, on the minute, for 15 minutes:
*Deadlift x 2 reps
Burpees over Barbell x 6 reps
*Load should be challenging, but without sacrificing sound mechanics.
There were definitely a couple of minutes where I didn't quite make the cut. I did four burpees instead of six (because my EMOTM's suck), but I stuck my Deadlifts to 275, and I was able to maintain a pretty steady tempo at this weight (although the last few sets were brutal).

Workout of the Day
A.
Take 15 minutes to build to today’s 1-RM Jerk (split or power/push);
I was able to get up to 180 pounds, but 185 wasn't happening. I think this is partially due to doing too many reps with lighter weights earlier.

B.
Complete as many rounds as possible in 5 minutes of:
95/65 lb. Thruster x 10 reps
Toes to Bar x 10 reps
The Thrusters were fine, but the Toes to Bar were split up into two separate sets of 5. The sets need to be consolidated, but the "swing" is still happening.

Rest exactly 5 minutes, and then . . .
For max calories, 5-minute Row
Didn't do this today, will have to add this onto a workout another day.

-Buy In-
Back Squat 5-5-5
275-295-305

WOD
As Many Rounds as Possible in 12 Mins:
12 Thrusters (95/65)
15 Knees to Elbows
30 Double Unders
-4Rds + 12 thrusters RX'd

-Cash Out-
Rest 1 Minute
3 Min Max Wall Ball (20/14)
-46 wb @ 25#

Class is at 430 Monday.

Skill:
5 x 3 touch and go squat cleans + 1 jerk (only after third rep)

Conditioning:

1 min max effort double unders
Rest 1 minute

-then-

10 min AMRAP:
10 OH Squats (95/65)
15 HR Push ups
20 wall ball (20/14)

-then-
Rest 1 minute
1 minute max effort double unders

135#
3 Clean
3 Front Squat
3 Jerk

Did this a few times

185#
3 Clean
3 Front Squat
2 Jerk

Did this a few times

Did 5 sets of this:

225#
3 Clean
3 Front Squat
1 Jerk

Yoga - was super stiff

“Chief”

3 <a href='/journal/movements/5'>Power clean</a>s, 135/95lbs
6 <a href='/journal/movements/1175'>Push ups</a>
9 squats

5 rounds at 3 minutes, 1 minute rest. Record total rounds and reps.

I sucked at this one...certainly my weakest attempt on this workout out of the four or five times I've done it. I got 16 3/4 rounds.

Outdoor WOD with Cookie:

5 rounds:
25 m bear crawl
25 m of broad jumps, after 3 consecutive broad jumps do 5 burpees until 25 m is reached.

was able to complete the 25m with 3 broad jumps, 5 burpees, 3 broad jumps, 5 burpees, 3 broad jumps

9:29