Skill
5 Ring Muscle-ups PR
I finally got the technique down. It turned out to be easier with a hook grip.

WOD
3 rounds for time of:
10 Heavy Kettlebell Swings (28kg)
30 T2B
This was really tough on the core.

Endurance
3x400m (2mins rest)
1:26 - 1:23 - 1:20
Since my first 400m wasn't as fast as I wanted, I decided to increase the effort each time.

Dips:

1x5 Bodyweight
3x2 Full Vest
2 Overload 60lbs negative only
5x2 Full Vest

1 Rep max effort snatch between all sets (each arm)

BBG
10 minutes to establish 1RM Snatch
135, 155, 175, 180
10 minutes to establish 1RM C&J
155, 175, 205, 215, 225, 235

Strength
1.25 Front Squat 1x5 @185#, 2x5@190, 1x3 @ 200#, 1x3 @ 215

Strength

Take 7 minutes to establish a 1rm Front Squat, then:

2 reps every 30 seconds for 7 minutes @ 75% of above.
+ used 225lb. Last few were rough but got all reps

Conditioning

5 Push Jerks 135/95#
10 Burpee Over the Box Jumps 20″
15 KBS (Russian 70lb)
10 Push Jerks 135/95#
20 Burpee Over the Box Jumps 20″
30 KBS (Russian 70lb)
15 Push Jerks 135/95#
30 Burpee Over the Box Jumps 20″
45 KBS (Russian 70lb)

For time.
- 13:20

Pre-Wod:
- 5 Minute Jump Rope
- 10 Minute Pull Up
- 5 Sets AMRAP Strict C2B -1 minute rest between sets
- mod: 1 minute on/1 minute off max reps negatives

-7 X 1 Squat Clean , 2 Front Squats-Heavy (add weight each set) 135,135,135, 145, 145, 155, 165

For Time:
50-40-30-20-10
- Air Squat
- II Under (2:1)

WOD 121008:
+ did at crossfit countdown with Ger and Jared
BB Gymnastics

1) Snatch: 2X2 @ 70%, 2X1 @ 75%, 2X1 @ 85%, 2X1 @ 90%, 4X1 @ 75% – rest 60-90 seconds for the sets through 90%, rest 30 seconds between reps for the final set.
+ 135, 140, 160, 170 (failed), 150

2a) 3X5 Snatch Hi-Pulls – heavier than last week, rest 60 sec.
+ used 185lb

Notes: The finish of the movement should be at or near chest height. If this is not possible, lower the load.

2b) 3X5 Non-Heaving Drop Snatch – heavier than last week, rest 60 sec.
+ used 95lb for first two sets, then 105 for the last

Notes: Feet start in the receiving position. There should be no upward movement of the barbell. Drop, and press yourself down with the bar.

Skill

12 Minutes Chest Facing Wall Handstand & Shoulder Touch Practice.
+ this was tough!

Conditioning

3 rounds for total reps of:

1 minute ME HSPU (15, 8, 7 = 30)
1 minute ME Front Squats 135 (12, 15, 13 = 40)
1 minute ME Pull-ups (19, 23, 20 = 62)
*Rest one minute between rounds.

Total score = 132

Skill Work:
- Clean x 1RM: 135 lbs
- Jerk x 1RM: 135 lbs

WOD:
- 600m Run
- 15 Tire Flips
- 400m Run
- 10 Burpee Box Jumps
- 200m Run
- 5 Rope Climbs

Class is at 4:30 on Monday.

Strength
Take 7 minutes to establish a 1RM OH squat,

then:

2 reps every 30 seconds for 7 minutes @ 75% of above.

Conditioning

5 Push Jerks 135/95#
10 Burpee Over the Box Jumps (ok to completely jump over the box in one movement or jump on top of the box and down on the other side)20″
15 wall balls (20/14)

10 Push Jerks 135/95#
20 Burpee Over the Box Jumps 20″
30 Wall Ball (20/14)

15 Push Jerks 135/95#
30 Burpee Over the Box Jumps 20″
45 Wall Ball (20/14)

For time.

WOD: Iron Maiden
6 Body Weight Power Cleans/12 Box Jump Overs (24″/20″)/24 Barbell Push-Ups
5 Body Weight Power Cleans/10 Box Jump Overs/20 Barbell Push-Ups
4 Body Weight Power Cleans/8 Box Jump Overs/16 Barbell Push-Ups
3 Body Weight Power Cleans/6 Box Jump Overs/12 Barbell Push-Ups
2 Body Weight Power Cleans/4 Box Jump Overs/8 Barbell Push-Ups
1 Body Weight Power Cleans/2 Box Jump Overs/4 Barbell Push-Ups

3 Rounds of:

10 Burpee's
10 Dips
10 Box Jumps ( 12" thru 31")
10 3 count Bicycle crunches
200m run (one time around track)
8's on up
Rest

Max Pull up's
Rest

Tire Flip Race (Two lines on each side)
Rest

33 Burpee's for time

The Trainee's did very well!!

I started the workout with them, but had to stop so I could watch there form.
Did the pull up's with them (26) and the burpee's (1:14)