Max matka käsilläkävelyä 5 min aikana

Warmup:
Run 1.5 miles

Squat Clean:
5-4-3-2-1-1-1

5 x 185
4 x 205
3 x 225
2 x 245
1 x 255 (PR)
1 x 265 (fail)
1 x 265 (fail)

Finisher:
Get into teams of 2, grab a med ball (20/14). The team must total 150 wall balls (75/person). If the ball touches the ground = 10 burpees. This includes switching between teammates. The switch must happen in the air.

Odd number of people so I did a set of 25 then set of 50. Didn't feel too bad.

Jerk 5x2 @ 70-75% C&J
+
5x3 OHS @ light - moderate weight
+
2 Gymnastic swing + 1 pull to
hips 7x3
+
Every 90 sec(3 rounds)
1: Ring push ups x8-10
2: Exentric false grip Ring pull ups from top x5
3: Weighted ring Dip x3
+
7min amrap:
Burpees

Big 21

160# Snatch
225# C&J

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Record total reps

I used the smallest band to build strength for strict pull ups. I can kip all day so I wanted to make it harder but still have high reps. I did GHD sit ups instead of abmat :)

6 RFT
8 x Seated Shoulder Press
8 x V-Up
16 x Goblet Squat(on knees)

Warmup:
3 rounds
* samson stretch
* 10 GHD
* 5 dips
* 15 push ups (+2 rounds of 7)
* 6 pull ups
* 8 push press (95,115,135)

WOD
Five rounds for time of:
* 15 Walking lunge steps, carrying a 95 pound barbell in the front rack position --> Subbed for 2 50# dbs in front rack pos.
* 30 Double-unders

Eff double unders. I'm terrible at them.

Crossfit competition in Troy Ohio hosted by Practice Crossfit.

Competed on a team of 4 (PSKC Brazilian Wolfzillas) and we placed 6th out of 50 teams

Event 1:
Obstacle course relay race for time (jumping ditches, climbing hills, climb a 9' wall then climb down a balance beam, jump some logs, then pickup a bigass boulder and run with it)
- We placed 2nd in this event.

Event 2:
Team 12 min AMRAP at rotating stations of:
10 x KB Thrusters
10 x 1 arm barbell snatches (75/65)
10 x burpees
Run to a pond, swim to the middle of the pond and run back to thrusters

Event 3:
FGB style scoring
2 min AMRAP of pull ups
1 min to throw 3 hatchets at a target
2 min AMRAP of HSPU
1 min to throw horse shoes
2 min AMRAP of landmine barbell thrusters
- score 271

FINALS (Top 6 teams)
Carry a 160lb slosh pipe through a 0.6 mile trail run then
2 members swim to the middle of a pond and climb a 20' rope suspended by a crane (this was awesome!)

amrap 7min burpees to 15,6cm target

Hade rätt vikter på marklyftet men kom inte ner tillräckligt i HSPU