5x5 Decline Bench Press

225, #235, #235, #245, #245

Directly after:
10 Push-ups every 30 seconds 8 rounds

10,10,10,10,8,6,5,5 - 64 total

Five sets of:
Back Squat x 10 reps @ 30X0
I did this at 135, and really focused on my reps, trying to go down as low as possible. In subsequent sets I went up in weight, but started sacrificing form - I think I went as high ass 185.
Rest 30 seconds

Single Arm Dumbbell Rows x 10 reps each arm @ 2111
For weight I went from 55-60-65-70-65. At 70 I started sacrificing form, but 65 was definitely challenging enough!
Rest 30 seconds

Heavy Kettlebell Swings x 10 reps
I tried keeping the weight as high as the Rows, but 70 was a little too much (I was able to get the reps done, but I was definitely sacrificing form).

Rest 30 seconds

Dumbbell Shoulder Press x 10 reps @ 20X1
Crap - did Barbell! Started at 95, but ended up doing sets of 10 at 85 pounds to maintain a consistent pace.
Rest 2 minutes

4 Rounds

10 Strict Pull-ups
20 Push-ups
50 Air Squats

A.
Take 15 minutes to build to a heavy Power Clean
I was able to PR my Clean, by 10 pounds, to 185!

B.
In 12 minutes, complete as many ladders as possible from 1 to 5 reps of Hang Power Clean, with approximately 75% of your 1-RM Power Clean

(Example – Perform 1 Hang Power Clean, drop the barbell and rest as needed; then perform 2 Hang Power Cleans, drop the bar and rest as needed; then perform 3 Hang Power Cleans, drop the bar and rest as needed; etc…up to 5 Hang Power Cleans, then start again at 1. If you drop the barbell before you achieve the designated number of reps in that set, you must begin that set over – i.e., if you drop the bar on your fourth attempt of your set of 5, you must begin the set of 5 again from 0.)
I think I got as far as 4 ladders. This workout absolutely decimated my Shoulders!

“Vengeance”
Seven rounds for time of:
4 Power Snatches (135/95 lbs.)
6 Power Cleans
9 Deadlifts

I didn't have a timer for the workout, but I think it took around 15 minutes to complete. I did the workout with 95 pounds to maintain good timing, and it was probably a blessing in disguise, because my hamstrings were really screaming at this one!

A.
Four sets of:
Front Squat x 3-5 reps
Rest 10 seconds
This became more about achieving a one-rep max, as opposed to trying for 3-5. I was able to get to almost 220, but not quite - needs work!

Tall Box Jumps x 1.1.1.1.1
(rest 5-7 seconds between singles)
I tried this with the 24" box, then with a 45-pound plate, then with a 22-pound plate as well (chickened out going higher than this).

Rest 3 minutes

B.
For time:
Row 1000 Meters
Got this done in 3:50.

immediately followed by,
Three rounds of:
95/65 lbs Thrusters x 15 reps
Double-Unders x 30 reps
The Thrusters I did with 95 pounds, and I had to break each set into groups of 8 and 7 (groups of five on Round 3). For the Double Unders, they were far from unbroken! For sets where I could finally get in a groove with them, I continued doing them past 30 reps.

http://crossfit714.com/2013/01/1102013-youre-welcome/

Strength

Bench
6 @ 85%; 6 @ 85%; 6+ @ 85%
I tried going higher than 135 with the Bench Press, but ended up right back at this weight, with Bob spotting me (as I almost got stuck on one rep!).

Workout of the Day - Rx’d:

“Annie”
50-40-30-20-10
Double unders
Ab mat Sit ups

I had never done this workout before, and definitely not in front of a group of people! I was able to get through it, but I was seriously sore for 3 or 4 days after this. The Double Unders weren't unbroken, but after this workout, I think I need to get an Rx rope - they're fantastic!

3 Mile Run

Class will be WEDNESDAY @ 4:30

Skill:
8 x 1 - 3 position snatch (advanced option)
OR
8 x 2 snatch from blocks

WOD:

12 minute AMRAP of:
5 Power Cleans 165lbs 5 rds
10 T2B 5 rds
15 Wall Ball 20lbs 4 rds

A.
Five sets of:
Power Clean x 1.1.1
(rest 10 seconds between singles)
Rest 3-4 minutes
I wasn't feeling overly comfortable with this exercise yet, so I kept the weight lower and really focused on form - this worked well for me this time around.

B.
Three rounds for time of:
300 Meter Run
10 Man-Makers
In this case, I did a 250m run at 8.0, 8.5 and 9.0mph. As well, I kept a pretty low weight for Man Makers (25, 20, 20), as I hadn't done them for awhile.