Day 10
For each exercise, all sets should be done with the same weight.
If you done 5 reps -> +2,5 kg

Back Squats 3 sets x 5 reps
15-> 102,5 kg
Shoulder Press 3 sets x 5 reps
15 -> 60.0 kg

Power Clean 5 sets x 3 reps
15 > 67.5 kg

10K SKI

You will be divided into 4 person squads:
Each squad will be assigned a 95lb barbell (loaded with a 10 & 15lb plates on the sides). From the start of the workout, the barbell must never touch the ground. If so, a 20 burpee penalty will be assigned.

-Each squad member must complete 25 thrusters (ladies 65, gents 95). If a squad member cannot conduct thruster with standard weight, they will use a kettlebell.
-After all members have completed the thrusters, the squad will move as fast as possible as a team and carry barbell to the gate and back.
- When they return, each squad member must complete 75 pushups
--After all members have completed the pushups, the squad will move as fast as possible as a team and carry barbell to the gate and back.
Repeat for a total of 2 rounds

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

3 rounds for time:

.5 mile run
50 squats

Strict Press
3-3-3-3-3

Push Press
3-3-3-3-3

Push Jerk
3-3-3-3-3

SP and PP = 165#
PJ = 185

50 buprees

Reps: 5x4x3x2x3x4x5
Heavy deadlift keeping good form throughout.
Weights go up as reps go down, weights go down as reps go up.

AM: 105 min
Lajiharjoitus 4: Tempaus

PM: 95 min
Lajiharjoitus 5: Rinnalleveto ja työntö

http://crossfitsouthie.com/wednesday-may-9th

Strength
Clean and Jerk
2-2-2-1-1-1 <== 165, new PR.

WOD
5 minutes AMRAP
Clean and Jerks (135/95) <== 26 total.

Rest 1 minute

4 minute AMRAP
5 Clap Push-ups
10 air squats
Did 5 rounds.

Rest 1 minute

3 minute AMRAP
6 jack knives
12 lateral barbell jumps
Did 5 rounds.

L2/L1 Hand Release Push Ups

Box Squats

20 Reps @ 225#
15 Reps @ 275#
10 Reps @ 315#

50 Reps of Thrusters @ 45# AFAP

3 min varied plank
rest 1 min
2 min varied plank
rest 1 min
1 min flutter kicks
rest 1 min
1 min flutter kicks
rest 1 min
1 min 6 in. straight leg holds