Pre WOD
Using your backsquat 3RM (160), John calculates your 1 rep max.(169)

Do 75%, 5 reps (I did 5 @130)
80%, 5 reps (I did 5 @135)
85%, 5 reps (plus as many more as you can do) (I did 5 @145)

Also, 5x3 ring dips

WOD:
3 rounds for time, with a 12 minute cap:
50 DU's (400m run if you can't do DU's, or 25 DU's and 200m run)
21 burpees
12 T2B

I did the 400 m run, finished 2 full rounds at about 11:25. Didn't start 3rd round.

“CrossFit For Hope”

Three 1min rounds of:
Burpees
75# Power snatch
Box jump, 24″
75# Thruster
Chest to bar Pull-ups
1min rest

3 Rounds

10 Deadlifts 275#

20 Hollow Rocks

30 Double unders

40 Air Squats

12:15

Barbell complex 9min @ 190#

7rds
10 Med Ball Cleans (20#)
10 OH Lunges w/ Med Ball (20#)

EMOtM: 5 Burpees

-Buy In-
5/3/1 Bench Press
175x5, 195x3, 220x1+ (7)

WOD
3 Rounds for time:
10 Cleans 155/120
25 Double Unders
20 Wall Ball (20/14)
10:56

-Cash Out-
Run 1 Mile for Time
6:43

Metcon:
2 RFT:
-15 front squat (95/65)
-15 push press
-shuttle run
-15 power snatch
-15 overhead squat
-shuttle run

not counting as RX...RX weight, but O/H squats needed to be deeper.

Barbell complex 7min @ 190#

5min AMRAP
15 SDHP 95#
10 Bar facing burpees

Rest 2min...

6mn AMRAP
10 Push Press 95#
10 Jumping squats

Then 50 burpees for losing to Justin.

4 rounds for 5 mins:

400m run (only one each round)
AMRAP with remaining time after each 400m:
3 burpees
6 hrpu's
9 air squats
12 sit ups

1 minute rest between rounds

100 Burpee Challenge Day 59

30 minute cap

Using an axle perform a hang power clean. Hold the bar in the rack position and perform a lunge on each leg. Then push press the axle over head. Repeat x 100 reps.

60% of your body weight on the axle.

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Above is the workout as prescribed, but I did it after 20 minutes of benching and I was pressed for time, so I had to cut it down to 20 min. I used a 95 lb. fat bar and my forearms were the primary limiting factor.