150 min

Skill: ring MU practice for 45 min
10 MU

1.Weightlifting
B. Clean and jerk – in a 20 minute window, build to a heavy set of 3 clean and jerks for the day, aim for 5 to 7 sets @ 80-90%1RM range.
52,5 52,5 55 55 57,5

2.Strength
A. Back squat – 4 x 5 @ 78-82%, rest 3 – 4 minutes between sets

B. Alternate (1 set of each for 4 rounds)
B1. Single arm (standing) DB press – 4 x 10/side @ AHAFA, rest 1 minute before B2.
20 15 15 15 lbs
B2. Barbell rollout – 4 x (6 – 8), rest 1 – 2 minutes before B1
6 8 8 8

3.Cool down
A. Assault bike for 10 minutes at very easy pace
B. Movement flow

Partner WOD
200m team run
25 Partner dl 160/120/100
50 wall ball
200m team run
20Partner dl 160/120/100
40 wall ball
200m team run
15 Partner dl 160/120/100
30 wall ball
200m team run
10 Partner dl 160/120/100
20 wall ball
200m team run
5 Partner dl 160/120/100
10 Wall balls
*Split reps on deadlift &wall balls

Dead lift: 165#

HSPU: 85 - 40# overhead press instead
Squats: 198
Push ups: 62
Pull ups: 15

There is no description for this WOD as it is stat.

60m sprints - on grass - rolling - 9x60 - 8.77, 8.5, 8.25, 8.22, 7.87, 8.03, 7.97, 7.91, 8.05

135 min

Skill: HSW practice for 20 min

1.Strength
A. Deadlift – 4 x 6 @ 76-80%, rest 3 – 4 minutes between sets

B. Alternate between B1 and B2 (1 set of each for 4 rounds)
B1. Bench press – 4 x (10-8-6-8) @ AHAFA, rest 1 – 2 minutes before B2.
35 40 42,5 40 kg
B2. Single arm DB row – 4 x 10/side @ AHAFA, rest 2 minutes before B1.
35 40 40 40 lbs

2.SPP (Conditioning)
A. 3 rounds for time
21 KB swings @ 32/24kg (70/53lbs)
18 cal row
15 chest to bar pull ups
Time cap. 15 minutes
Result: 14.21

Recover 7 minutes before Part B

B. 7-Minute AMRAP
7 toes to bars
7 thrusters @ 40/30kg (95/65lbs)
7 bar facing burpees
Result: 3 + 2 bfb

3.Cool down
A. 5 minute assault bike or row, HR (Heart Rate) < 140
B. Thoracic Flow

Every 2 minutes, for 12 minutes (6 sets):
High Hang Snatch + Hang Snatch + Snatch
Loading per set:
*Sets 1-2 – 70% with a 2-3 second pause in receiving position after the full snatch
*Sets 3-4 – 75% with a 2-3 second pause in receiving position after the full snatch
*Sets 5-6 – 80%

and then…

Every 2 minutes, for 6 minutes (3 sets):
Snatch x 1 rep
Loading per set:
*Set 1 – 85%
*Set 2 – 85-90%
*Set 3 – 90-95%

135 min

Skill: BMU practice for 20 min

3.SPP (Skill)
A. 18 minute EMOM, alternating
(1) – Overhead squat @ 40 – 60% 1RM (moderate load), 7 reps / 25-30 kg
(2) – Ring OR bar muscle up, 3 to 8 reps / BMU 5*2 4
(3) – Double-unders, 30 to 60 reps / 30

1.Weightlifting
A. Snatch – build to a heavy single (1) for the day, aim for 4 to 7 lifts @ 90-100+%1RM range
40 - 45 50 52.5 - - -
B. Snatch – 10 x 1 @ 80-90% of A, go every 45-60 seconds
45 - 47,5 kg

2.Strength
16 minute EMOM
(1) – Back squat, 3 reps @ 79-83%
(2) – Back squat, 3 reps @ 79-83% (on the last (8th) set, perform as many repetitions as possible) / last set: 7 reps
(3) – Strict wide grip pull up, AMAP (As many as possible) / 8 8 7 5
(4) – REST

4.Cool down
A. Assault bike for 10 minutes at very easy pace
B. Movement flow

3 rounds of:
wall balls 20# ((substituted burpees instead) didnt have wall ball))
SDHP 75#
box jump 20"
push press 75#
Row

one minute at each station, one minute break allowed before next round
one point for each rep.

weight was scaled down from what it should be due to the fact it was in my first month of crossfit

AMRAP ON EACH STATION FOR 1 MINUTE
3 ROUNDS TOTAL
1 MINUTE REST BETWEEN ROUNDS

1. TOES TO BAR
2. LUNGES
3. ABS
4. BURPEES
5. PUSH-UPS
6. SQUATS
7. PULL-UPS
8. 350 METER RUN