Warmup
For time:

400M Run
30 Squat Jump

3:59 - DFL!

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Strength/skill

1 DeadLift + 2 Hang Clean Pull + 1 Hang Squat Clean
12 Minutes To A Heavy Single

70#, then F 2x on 75#
More hip power! More shrug power!

Sumo DeadLift
3 Minutes to wu to 80% + 2/2/2/2/2/2/2/2 @ 80%
Exactly 45 Seconds Rest between Sets

105# - too light

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Conditioning
21/15/9 RFT of:

D.B. Clean (45/25×2)
Air Squat
Row Calorie

10:31, used 15# dbs

Started with 25# dbs and did 3 reps, but legs were BURNING (full squat cleans). Could have probably Rxed if legs weren't so shot from yesterday. Overall good WOD!

0:00 – 1:00 Max Effort Burpees
1:00 – 2:00 Rest

2:00 – 8:00
As many rounds as possible of
5 Toes to Bar - Knees to chest
10 Kettlebell Swings 70/55 - 45 lbs
15 Double Unders - 3 DU

8:00 – 9:00 Rest
9:00 – 10:00 Max Effort Burpees
Score is total number of repetitions performed

Burpees - 25 AMRAP - 74

“CrossFit For Hope”

Burpees
Power snatch 75/55
Box jumps 24/20
Thrusters 75/55
Chest 2 bar pull ups (MOD: Green Band)

Perform 3 rounds, 1min per exercise, 1min rest between rounds
Score is total reps.

190 (72, 62, 56).

Last attempts at this wod was:
245 (35# and jumping pullups)
210 (45# and jumping pullups)
190 (55# and green band) Happy to at least Rx the weight this time!

Home to Bethel

Burpees 10|9|9

Power snatch 75/55 5|5|5

Box jumps 24/20 15|20|20 <mental block on box jump

Thrusters 75/55 7|7|7

Chest 2 bar pull ups 7|7|7 <1st round tried really hard for C2b, then reverted

Perform 3 rounds, 1min per exercise, 1min rest between rounds

Score is total reps.

Could not jump on the box. jumped on the tire plenty of times, but just could not jump on the box. Did do 55# snatch's though & when we did Hope last year, I could not snatch 55#. :)

Strength: Back Squat 5-3-1
Met-Con: “Annie”
50-40-30-20-10 reps for time:
Double-unders
Situps
*compare 12/6/12
Rest 3 mins
30-20-10 reps for time:
Russian KBS, 70/55#
Deficit Pushups, 45# plate

21-15-9
Squat Clean + Ring Dips
Cleans felt heavy and I was soft in the bottom, too much.
I actually failed 2 reps in the bottom of the clean. I was not rigid in the bottom and my lower back was getting on fire as I was coming up and out of the hole.
I did well in the first round, but after the first 4-5 reps of the second round it felt heavy.
The ring dips felt fine overall. I just broke them up for a few seconds to not get burned out and not breath too much before the next cleans.
I am sore today all over in my shoulders, back and forearms.
I think I need to practice DL with overhand/ olympic grip a bit.

last time I did this it says i did this in sub 6 minutes, but that's hard to belive.

skill
EMOM for 5 minutes: 5 strict T2B (not straight legs, just no kip)

workout
10-8-6-4-2 push press 55kg
20-16-12-8-4 pistols (alternating)
got quite heavy towards the end

-then-

3 x Max strict ring muscle ups (90s rest)
5-3-3
(just to go more fatigued)

EMOM - 11 rounds
2 hang cleans
1 jerk

5 min max effort jump ropes

(~700)

Rx:
21-15-9 reps of:
Clean 135 pounds
Ring dips

Did:
21-15-9 reps of:
Clean 135 pounds
Dips