Skill
Power Snatch - 70kg
Split jerk - 80kg
Power Clean - 80kg
3x10 unbroken T2B (90s)
3x5 deficit unbroken strict HSpushups(3 minutes rest)

Strength
3-3-3-1-3 Front Squats
(80kg - 90kg - 100kg - 110kg - 100kg)

workout
EMOM for 5 minutes:
3 bar muscle ups
max DU's
(208 DU's)
i had already pushed hard during the whole day so instead of doing emom10 i did emom5

Deadlift 5x5
4 Rounds
Stoplight Run
10 Deadlifts 225/155
15 Wallball
20 Sit-ups

Back Squat 3x5 -80% of current 1RM
Lifted 165lbs
Then
Press 3x5 -80% of current 1RM -Must clean from ground
Lifted 115lbs
then,
2-4-6-8-10-12-14 KB Swings 53m/35w Burpees
Completed in 9:26

In teams of two, alternating each movement, complete ten rounds of:
115/75 lb. Overhead Squat x 10 reps
Burpees x 10 reps
300 Meter Run
(Partner A performs 10 overhead; Partner B performs 10 burpees; Partner A runs 300 Meters; Partner B performs 10 overhead squats; etc….)

For this workout, I couldn't do the 115, so I had to knock it down to 95. I struggled to get 2 sets of 5, but I got it done. The fourth set, I only did a couple of reps, but my shoulders were pretty much destroyed by then. I did five sets of Burpees, and I opted out of the run, since I did a number of intervals with running late last week.

Kind of a shitty workout.

Dynamic warm-up

WOD

100 Burpees for Time

*At the top of every minute stop and do 5 pull-ups (sub ring rows) *mod can be 3 pull-ups or ring rows or maybe 1 pull-up or ring row, whatever is needed.

After Bash: Accumulate 5 minutes of a plank hold (if you stop the clock stops)

I felt good on this WOD. I really didn't stop at all. I nailed most of my pullups which helped a lot. I still need to work on my swing a little bit so I don't get stranded in a dead hang. On planks I got 2 mins on the first hold, then I did 45 secs a couple times, then 30 sec. I think I ended at about 6:30 total mins.

Wod 1 & 2: 1 mile run and then w time left (12 min cap), do your 3 rep max DL

Results: 7:40 mile, 425 lb DL

Wod 3: AMRAP in 4mins (supposed to be 5min): 2,2,4,4,6,6,8,8,10,10,12,12,14,14...... Thrusters (85lbs), Box Jumps (24")

Results: 72 reps

WOD:
• Buy-In 500m Row

10-9-8-7-6-5-4-3-2-1:
• Burpees
• Overhead Squats (95/65)
• Wall Ball Shots (20/14)

• Cash-Out: 400m Run

WOD #1 - 13.5
Complete as many rounds and reps as possible in 4 minutes of:

• 15 reps Thruster (100/65)

• 15 Chest-to-Bar Pull-ups
Score is total number of reps completed. (39 reps)

WOD #2 - CrossFit Total
3 attempts to find your 1RM at each lift (in this order)
- Shoulder Press 1-1-1
• Deadlift 1-1-1
• Back Squat 1-1-1
Score is total of heaviest weight from each lift. (745 lbs)

12 minute AMRAP of:

7 Hang Power Cleans 175/115#
14 Burpees
21 Lateral Box Jumps 20″ (touch top)

Modified #145

WOD:
7 Minute AMRAP: Reps: 43

• 3 reps Clean and Jerk (135/95)
• 3 Toes-to-Bar
• 6 reps Clean and Jerk (135/95)
• 6 Toes-to-Bar
• 9 reps Clean and Jerk (135/95)
• 9 Toes-to-Bar
• 12 reps Clean and Jerk (135/95)
• 12 Toes-to-Bar
• 15 reps Clean and Jerk (135/95)
• 15 Toes-to-Bar
• 18 reps Clean and Jerk (135/95)
• 18 Toes-to-Bar

REST EXACTLY 3 MINUTES

CARDIO: Run: 11:08
For time: Run 1.5 Miles