500 M Row (2:00.1)
40 Squats
30 Sit-ups
20 Push-ups (paralettes)
10 Pull-ups (purple band)

A. Snatch Balance – 3, 3, 3 - 30kg 32.5 kg 35kg

B. Snatch – 2, 2, 2, 2, 2, 2, 2 30kg, 30kg, 30kg, 30kg, 32.5kg, 32.5 kg, 32.5 kg

C. 7min Ladder

1 Power Snatch 35kg

4 Burpees

2 Power Snatch

4 Burpees

3 Power Snatch

4 Burpees

Add an extra rep to the Snatch after each set of burpees and get as far down the ladder as you can.

WOD 130618:
BBG
5X1 3 Position Clean (Hi-Hang, Hang, Floor) + 1 Jerk – heaviest possible, rest 60-90 seconds
155/165/185/205/215
Strength
1a) 4X5 Split Press – heaviest possible (absolutely no heaving), rest 60 sec.
95/95/105/115

Conditioning
2 minutes ME Muscle-Ups - 10
-then-
6 minute AMRAP of:
50 Double-Unders
15 Burpees
-then-
2 minutes ME Muscle-Ups - 10

Amrap - 2+50

Run 800m
20 Box jumps 24/20
20 Wallballs 20/14

3 rounds

Tried desperately to keep up with Tory and Tom. Not a chance, Tory killed it. I caught up/passed Tom every time on the box jumps but he was able to do the wall balls unbroken and passed me every time lol. Fun time though. Did 10 or so in a row the first round, then 7's/6, then 5's or less the last round. I can throw the stupid thing plenty high but have no efficiency. I'm too far from the wall, I get hit in the face, and I catch, then squat, when I'm tired instead of doing it in a fluid motion. I see we got 12# balls in recently. NEW GOAL: Use those and do 10 or so in warm ups EVERY DAY until it gets prettier.

Deadlift 3-3-3-3-3 reps

195-205-215-225-235

1000m row (warmup)
Hamstring & Shoulder Mobility

C&J Assistance:
5x2 Split Jerk (45-45-55-65-85)
5x10 Med Ball Cleans (10lb)

Clean Variation:
Single Arm KB Clean 3x10 each side (25lbs)

Pressing Movement:
Push/Press 3x10

Puling Movement:
Pullups (weighted @20lbs) 4x3

Squat/Core:
Front Squat 3x5
60 second Plank

Capacity/Conditoning:
100m row/ 500m row/ 250m row
20 OH Med Ball Slam
20 Box Jumps (to 20" box, jump up jump off)

3x15 Back Extension
3x15 Weighted Russian Twists

Beat the CFSB Competitor Wod #1

1 Minute of Dynamic Push Ups

1 Minute of Walking Lunges with Plate held overhead

1 Minute of Dynamic Push Ups

1 Minute of Walking Lunges with Plate held overhead

Score is total number of repetitions performed

*Your chest must touch the plate on each down position, and come to a full lockout as you are transferring to the other side of the plate. During the lunges, with each step the knee must touch the ground then both feet return together to the full standing position.

Wod #2

Teams of 4

Prowler Push 25# Down and Back

Prowler Push 50# Down and Back

Prowler Push 75# Down and Back

Prowler Push 100# Down and Back

Prowler Push 75# Down and Back

Prowler Push 50# Down and Back

Prowler Push 25# Down and Back

Warmup

200M Run @ 90% RPE
2 Rounds of 30 Seconds each:
CrabWalk forward
PVC OH Duck Walk forward
30 Seconds German Hang

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Strength/skill

Over Head Squat
8 Minutes To A Heavy Single

Got up to 75# (PR?)

Olympic Squat
2/2/2/2/2 @ 80% of 1RM
1 Minute Rest Between Efforts

Worked @ 105#
A little light...

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Conditioning

3 RFT of:

400M Run
20 Burpee Box Jump Over (24/20″)
1 Rope Climb

13 min cap

Got 2 rds in 13 min - used 18# box and subbed awk rope pull up for rope climb

7 Rounds
5 Pull Ups
10 Push Ups
15 Air Squats
(14min max)

Then rest for 1 Min.

Then 1 Min of ME Burpees.

Skill
Snatch - 72kg
C&J - 90kg
Max Strict Muscle-Ups - 7

Strength
3-3-3-1 Back Squats
(110kg - 120kg - 130kg - 140kg PR)
5x5 Weighted Pushups (25kg)

Midline/Core
3x10 Back Extensions (15kg)

Sprinting/Running
800m Run + Sprint drills + Dynamic stretching (Warm-up)
Sprints - 150m, 200m, 300m at 90-100% (22s - 31s - 52s)
5x5 Hurdle Jumps
800m Run + Static Stretching (Cooldown)