Strict Pull Ups:
- 50 reps
- 10, 10, 8, , 7, 6, 6, 3

Incline Dumbell Bench Press (Palms In) + Incline Barbell Bench Press (Wide Grip):
- 26kg x 5 (each dumbbell) + 50kg x 5
- 28kg x 5 + 50kg x 5
- 30kg x 5 + 50kg x 5
- 32kg x 5 + 50kg x 5
- 34kg x 5 + 50kg x 5
- 36kg x 5 + 50kg x 5

Dumbell Bench Press + Barbell Bench Press:
- 28kg x 5 (each dumbbell) + 60kg x 5
- 32kg x 5 + 60kg x 5
- 36kg x 5 + 60kg x 5
- 40kg x 5 + 60kg x 5
- 44kg x 5 + 60kg x 5

Seated Row Machine (Palms Up) + Plate Twists:
- 20kg x 10 (each arm) + 20kg x 10
- 25kg x 10 (each arm) + 20kg x 10
- 30kg x 10 (each arm) + 20kg x 10
- 35kg x 10 (each arm) + 20kg x 10

Seated Bench Press Machine (Incline) + Bent Over Row (Palms in, pause at top):
- 20kg x 10 (each arm) + 12kg x 10 (each arm)
- 25kg x 10 + 12kg x 10
- 30kg x 10 + 12kg x 10

TGU 3w/s - 3 w/s - 1-1-1
Strict Pullup - 5-5-3-3-3
*Partner Up, you do 3 TGUs each side, partner goes, then move to 5 pullups. Increase weight as reps decrease

Finisher:
50-40-30-20-10
swings (70/53)
Slamball (20/10)
Double Unders (sub is bar jump overs)

7 rounds of Hang Snatch, Hang Snatch + OHS, & Hang Snatch Squat
Work Up to Max: 88 lbs

WOD:
10 minute AMRAP
5 Hang Snatch Squats (115/83 lbs)
10 T2B
15 Box Jumps (24/20 in)
200 m sprint

3 rounds + 5 Hang Snatches @ 78 lbs

Jag 28"

For time:
Run 800 meters
28 Kettlebell swings, 2 pood (Used 75lb dumbell)
28 Strict Pull-ups (Weight Assist Machine 70lbs)
28 Kettlebell clean and jerk, 2 pood each (Used 145 on bar, no KB's that big)
28 Strict Pull-ups (Weight Assist Machine 70lbs)
Run 800 meters

36:09
For the record I consider the 75lb dumbell and the Clean and Jerks w/ bar instead of KB to be Rx'd. It's not easy to find 2 pood KBs outside of a box, and I don't think that everyone should have to belong to a box. I get use of one of the most advanced fitness facilities on the planet at Stanford University for free, why should I pay $150 a month to be part of a box? I'd love too, but I've got a Bay Area mortgage over here and a decidedly average salary. Does that mean I shouldn't crossfit? I don't think so.

Run 2km
50 pistol squats (25 each leg, alternating)
30 Hang cleans @ 60kg

Warm-up Drills
Row 2:00 ('Power Curve' practice)
20ft x Burpee Broad Jumps
20ft x Lateral Lunges (alt.)
20ft x Bear Crawl
20ft x Crabwalk
10 x Hollow/Superman Rolls

''Deadlift 3-3-3+''
With a 15:00 Time Cap Complete the following:
Work through the following sets of Deadlift using the percentage based sets outlined below.

The final set is a ''+'' set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial three.
5 - 95
5 - 115
3 - 140
3 - 160
3 - 185
3+ - 210
Achieved 9 reps

''Blackjack AMRAP II''
Complete as many Rounds/Reps in 12:00 as possible of
9 x Knees-2-Elbows
12 x DB Snatch (alt.L/R) 45lbs
21 x Wallball (20lbs)
3R + 9 K2E + 6 DB Snatch

It's Tuesday and that means an evening workout with my hoops team before a little court time.

Warm Up:
10 Push Ups
20 Squats

Mobility:
Sit in squat
Hip flexor on wall
PNF hamstring

Max Effort:
5x 2
Hang Power Clean -> Push Press -> Front Squat -> Push Jerk
[95 lbs (warm up), 115 lbs, 115 lbs, 125 lbs, 125 lbs]

MetCon:
20 minute cut-off
3x
75 Double Unders*
20 Pistols (10 per leg)
10 Push Jerks @ 95 lbs

*Still struggling with these but coach nabbed some video and we're dissecting it and I'm freaking trying!

21-15-9

Deadlift (DL) #225/155
DU

6 rounds:

4 Front Squats (205/155)
8 HSPU
12 Pull ups

still suck at HSPU...

New 10RM Deadlift @ 445lb.

Standing Dumbbell Hammer Curls + Lying Dumbbell Tricep Press:
- 22kg x 5,16kg x 5 + 12kg x 10
- 24kg x 5,16kg x 5 + 12kg x 10
- 26kg x 3,16kg x 7 + 12kg x 10
- 26kg x 5,16kg x 5 + 12kg x 10

Standing Ezi Bar Curl + Weighted Dip (+ BW Dip if fail before 10reps):
- 30kg x 10 + 30kg x 10
- 35kg x 10 + 30kg x 8, BW x 2
- 35kg x 6, 30kg x 4 + 30kg x 7, BW x 3
- 30kg x 10 + 30kg x 7, BW x 3

Standing Dumbbell Hammer Curl (Palms facing chest) + Standing Plate Tricep Press:
- 12kg x 7 + 20kg x 10
- 14kg x 7 + 20kg x 10
- 12kg x 7 + 20kg x 10

Lat Pull Down Machine (Bicep Curl):
- 3 rounds
- 19kg x 10

Chin Ups (2secs raise, 2 secs lower, shoulder to fingers) + Standing Barbell Curl (Palms down):
- 3 rounds
- 5 + 20kg x 7