This was at Angela's globo gym

1) run 1 mile (7.5 mi/hr)
2) 3 sets of 10 reps bench press (145, 165, 185)
3) run 0.5 mile (8.0 mi/hr)
4) 3 sets of 10 leg press (275, 315, 345) [waiting for squat rack to open up]
5) 3 sets of 10 back squat (185, 225, 275)
6) 3 sets of 10 curls for the girls, standing, preacher curl bar ( 75, 75, 85 )
7) 50 sit ups playing catch w/ a 4 lb medicine ball w/ Angela

"Ship"
9 RFT
7 squat cleans (185/135#) 105#
8 burpee box jumps (36/30") 24"

"Morrison"
50-40-30-20-10
Wall balls (20/14#)
Box jumps (24/20")
KB swings (53/35#)

Partnered with Matt

Part 1: 400m shuttle sprint for time (67 sec.)

Part 2: 5 RFT

1 rope ascent
200m weighted run (60#)
(9:37)

Part 3 : Snatch Ladder
1 rep every 30 secs
(105#)

Warm up
400m Run

2x
8 Jump Squats
8 Hip Extensions

Mobility
Shoulders - Partner PVC
Hips - Knee in Corner (Subbed for Lunged hip Stretch)

WOD

Part A) Push / Push Press / Push Jerk
*No more then 5 sets @ Press
*Continue with just final lifts once failure is reached on 1st

Press - 145# New PR - Failed on 165#
Push Press - 185# New PR - Failed at 195#
Push Jerk - 195# New PR - Failed at 205#

Part B - "Final Ascent"

5 - 10 - 15
Back Squat 225/155
Box Jump 24/20

Scaled to 185#

Time: 6:38 - Weight got pretty heavy.

CrossFit Games Event 10
For time

30 toes-to-bars
1.5-mile run
30 toes-to-bars
1.5-mile run
30 toes-to-bars

For time of:

25-20-15-10-5 reps of:
Deadlifts 135 lbs / 95 lbs
Bar facing Burpees
Kettlebell swings 2.0 pd / 1.5 pd

At Brick Crossfit in West Hollywood

Technique work:
parallettes L-sits, 4 rounds, between 10 -15 s.

4 rounds of 15 supermans

WOD:
6 rounds
KB = 1.5 pood

6 KB swings
6 KB SDLHP (sumo deadlift high pull)
6 1 arm KB lunges

between each round do 10-8-6-4-2-0 burpees

Pre-Wod
1RM Deadlift
5x 75% - 155
3x 85% - 175
1+ 95% - 195 (got 2!)
2 box jumps between sets

WOD for time:
10 power cleans (185/115#) - did 95#'s
400 m run
20 HSPU
400 m run
10 power cleans

3.2 mi run

9-7-5 for time of:

Muscle-ups
Snatch (135#)

I used 95 #.

Time: 9:08

Muscle-ups I could probably string together 7-8 in a row instead of the 6 that I did. Great snatch practice-really could use that almost as a warm-up to go heavier. Need to get the snatch weight up and do this over. Even now could have gone harder on this and done it in less time.