Complete 5 rounds for time:

30 Walking Overhead Lunges 135 lbs (15 ea leg)
Sprint 1 Full Gasser
30 KB Swings 2 pood
Rest 90 seconds between rounds

*Back knee has to barely touch the ground on the lunge to be counted.

I did this 5 days after having abdominal surgery for the 3rd time. It was rough but I made 3 rounds.

5 Rounds for Time
12 Deadlifts 155/135/115x3
9 Hang Cleans 135/115x4
6 Push Jerks 135/115x4

So apparently my shoulder is acting up again, I had to drop the weight not once but twice. But I'd rather do that than hurt myself.

Also the past month off (mainly) from CrossFit to cycle has definitely slowed my CF progress. Can't wait to get back in the rhythm I was in.

Squats, 1min rest, Row, 1min rest, Pullup, 1min rest, Situp, 1min Rest, Pushup, 1min Rest

Competitor Scale Up: Goblet Squats 45/30, 1min rest, Row, 1min rest, Rotating Bar Pullup, 1min rest, Weighted Situp 25/20, 1min Rest, Ring Pushup, 1min Rest

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We're doing the 3 round version. The stations are:

• Wall-ball: 20 pound ball, 10 ft target. (Reps)
• Sumo deadlift high-pull: 75 pounds (Reps)
• Box Jump: 20" box (Reps)
• Push-press: 75 pounds (Reps)
• Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We're doing the 3 round version. The stations are:

• Wall-ball: 20 pound ball, 10 ft target. (Reps)
• Sumo deadlift high-pull: 75 pounds (Reps)
• Box Jump: 20" box (Reps)
• Push-press: 75 pounds (Reps)
• Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Rest day, total workouts of the week 12 hours, x 7

Metcon: ke, la
Aer: ma, ti, to, pe = 3 h 50 min
Squat: -
BB: -

Gymnastics:
Pull up -
CTB - 90
TTB - 60
HSPU - 60

MU - ma, pe - 24
BMU - ke - 10
Bfly - 235
Bfly CTB - la
HSW - 55 m.

Sleep 5/7
Avg. tt. bed 22:25
Avg. t. asleep 7 h 55 min
EA. 43 kcal/FFM (FFM = 53.3 kg)

Clean, 1 rep 80kg
Bench press, 1 rep 90kg
Overhead squat, 1 rep 60

BW- 75kg

3-4rds
Single arm DB Shoulder Press
8+8
rest 1min
Alatalja kuminauhalla
10-12

Offseason

Bench 3x5
185#, 205#, 215#
(This was waaaaay light. I haven't benched for a couple years, so I wasn't sure where to start....now I know)

One Minute On...One Minute Off...for 10 minutes.

30 KB Swings - 2 pood

*You have 1 minute to get 30 KB swings. If you do not get 30 KB Swings in 1 minute, count a penalty.
*Perform this workout one minute on and one minute off. Total time is 10 minutes. One Minute On...One Minute Off...for 10 minutes.

I used 1.5 pood. My grip was shot from yesterday. Broke in the last two rounds, and didn't make it to 30 the last round. I am shamed.

A: 5 Rounds - 1 every 5 Mins
Max unbroken bench press @60 % body weight
Max unbroken Toes to bar

rest 5 mins
B: 5 Rounds Core Work
10 hollow rocks
10 v-ups
10 tuck ps
10 secs hollow hold