ME Upper
Reverse Band Bench Max 3 - worked up to 175x3
make small jumps in weight, get the sets in.

Assistance
Tricep rollbacks-60 reps @12#
Dips 3×12
Shoulder press 4×8

Metcon
3 rnds
100m prowler push w 50#
25 dueling ropes

ME Lower
Deadlift Opposite style Max 2 - work up to 235x2 sumo; not my fav but felt good
(If you pull sumo, switch to conventional)

Assistance
Front Squats 4×8 Heavy @145
Reverse Hyper 4×10
GHR Situps 4×10
Metcon
Prowler Sprints.. Add weight every trip - 10 min cap w 30 seconds rest between trips
worked from 50 to 110# adding 10#s each trip

3 RFT:
500m Row
50 Air Squats
50 Double Unders

Took 21:00 to finish. Really worked on my form for the rowing, but still only managed 1:50 as my best 500m time. I'm debating if I need to increase the tension or pace at my current tension. 50 Air Squats had to be broken up, definitely need to work on them. As for the Double Unders, I was able to string together 26 consectively in my last set.

I strained a muscle in my back yesterday with poor form on Dead Lifts, but I went into this workout with focus on this in my warm-up - came out of the workout feeling better at the end than in the beginning.

This workout was a sign of the times that my cardio needs some serious work - need to continue pushing outside my comfort zone.

Strength: Back Squat:

1x10 255lbs
1x8 275 lbs
1x6 305 lbs
1x4 325 lbs
1x2 345 lbs

WOD: 3 rounds for time:
-30 pull-ups
-50 double unders
-10 handstand push-ups

Clean and Jerk:

Practiced singles with 185lb...

2 x 10 minute strength couplets:

1)
KB/BB Front Squat & Strict Pullups ladders
1-2-3-4-5 of the couplet. Keep repeating for the 10 minute duration. This is not a conditioning AMRAP. Go for weight and focus on form.

Front Squat Weight
Round 1: 185
Round 2: 205
Round 3: 225

2)
Heavy Swings & KB/BB Push Presses - 10 minutes
2 swings, 4 swings, 6 swings, 8 swings, 10 swings
1 Push Press, 2 Push Presses, 3 push presses, 4 push presses, 5 push presses

Round 1: 88lb KB, 155lb Push Press
Round 2: 100lb KB, 165lb Push Press

• Lane of Pain sprint relay finisher 6 x 50 yd dashes

-Skipping/Pushups Warmup

-3mins Team 24kg KB Swings 30sec each (work:rest = 1:1)
Matty O & Bretto 87

-3rounds each of 22 Burpees (work:rest = 1:1)

-8min AMRAP Team 200m Overhead 5kg Plate Run 1 at a time.
Matty O & Bretto 5 rounds each

-5mins Team 10kg Dumbell Hang Cleans 30sec each (work:rest = 1:1)
Matty O & Bretto 165

• 45 Air Squats AQAP.

-Buy In-
5/3/1 Makeup or Mobility Work
Cycle 1 Squat (low Bar)
5 x 185#
5 x 215#
5+ x 240# (15 reps)
Skill: Hang Cleans
WOD
Hang Clean 1-1-1-1-1-1-1-1
155-165-175-180-185(f)-185(f)-185(f)-185-190
Failed attempts at 185 were so close, I didn't want to drop down in weight. Just had to get my head out of my ass and concentrate and pull. Lost 1st attempt with a shitty catch. Lost 2nd attempt in bottom of squat, poor rack position. 3rd attempt had it, but actually was to far back on my heels when coming out of front squat, lost balance and lost the barbell. 4th attempt felt like 135# after I focused. 190# felt easy too. Lesson of the day, FOCUS DUMBASS!

-Cash Out-
Max Height Box Jump - 40"

Strength: Bench Press 1RM
-then, Max Reps @65% of 1 rep max

Metcon: 3 Rounds For Time:
-400 meter run with plate (45/25)/must be hugging plate
- 50 squats with plate/hugging or on back
- 50 lateral jumps over plate (or 100 jumps onto plate)

http://crossfitsouthie.com/snatch-city-b

Strength
Every minute on the minute for 10 minutes
1 Snatch High Pull
1 Power Snatch
1 Squat Snatch

Did 85 pounds.

You will have 7-10 minutes to warm-up for this strength WOD. The weight you choose should be around 85% of your lesser max lift (if you can power snatch more than you can squat snatch then go by your squat snatch max number). Try to maintain this weight for the 10 minutes.

Newbies- power snatch only or 3 power snatches and 1 Overhead Squat

WOD
8 Minute
1 Burpee
1 Front squat (135,95)
2 Burpees
2 Front Squats…

Level 2 (115,75)
Level 1 (95,55)
ADV (165,110)

Notes
Finished with 7 rounds + 8 Burpees. The front squat was very tough for me, mainly because my wrists were killing me. I need to stretch more beforehand. The snatches probably did them in. Overall, though, my snatch is improving, though I need to work on exploding downwards after the pull and on my balance. I tend to land with the bar too far forward.

Warm-Up:
Pull-Up for straigth 4x3

WOD:
30 DU, 15 Inverted Row

For 3 round for time.