Strength

Squat 5×5

Bench 5rm

Wod

2 minutes max calorie row

1 minute rest

2 minutes max kettlebell swings 55/35 *American Style

1 minute rest

2 minutes max walking lunges *45/25 plate held overhead

Score is total repetitions performed

bench press max - 76 #
Squat-105#

Squat
warm-up
50x5, 60x5, 70x3
working set
80x5, 90x5, 105x5+ [(15) 1RM @137#]

nice CFP just started Wendler the same time I was going too, so I can save some time in the garage gym.

WOD
20, 15, 10, 5:
DB Thruster (RX: 45/30) 25#
Knees to Elbow, so close

Got to CFP late thanks to traffic, thought I'd have to miss it. Barely time to warm up, but just in time to squat. The DB thrusters felt so heavy, plus not wrist friendly.

Squat
warm-up
50x5,60x5, 70x3
working set
85x3, 95x3, 110x3+ (6)
The recommendation was 3-6 reps. I definitely could have gone longer. 9 would have gotten me to my 1rm according to strstd.com, definitely felt I could manage it.

4 Rounds:
10 Each Leg Rear Foot Elevated One-Legged DB Squats, 30# DB
10 DB Cleans, Comp Rx: 2x30# DBs

Finish: 10:57
This was a tough slog. The cleans were okay at 60# but the split squat was too hard so I just used 1 DB.

15mins to find 1rm Thruster

Then,

“Jackie”

1000m Row

50 Thrusters 45#

30 Pull ups

I did 245lb as my max on my thruster.

15mins to find 1rm Thruster (35x3, 55x3, 65, 75, 85, 95-fail)

Then,

“Jackie”

1000m Row
50 Thrusters 45#
30 Pull ups (MOD: purple band)

Last time I accidentally used 35# instead of 45# and a green band (didn't realize the person in the heat before me had 10's on the bar). I was debating making this the first WOD to attempt unassisted pullups, but my arms were just toast after the Thrusters. In hindsight I should've at least tried some. I was able to do 4 in a row after the workout. Next time!

12:46

Warmup:
500m run, inchworms w/ flow dynamic warmup, CF warmup x 2 (10 x OHS, push-ups, situps, supermans, pull-ups, ring dips)

Strength & skill:
Wendler 5/3/1 w1 back squats
5 x 65% of 90% (115#)
5 x 75% of 90% (125#)
5+ x 85-90% of 90% (145# -- 15 reps)

Awesome. CFP is doing a 5/3/1 progressive strength training program for the next few weeks, which is what I was already doing at home in the garage. So that's great -- frees up my garage gym sessions for other work.

Back squats felt comfortably heavy. Didn't go until failure. I just did these same sets (just a tad lighter) yesterday and I'm tired so I didn't beat myself up.

WOD:
20-15-10-5
dumbbell thrusters @ 30#
knees-to-elbows (knee tucks)
Finish: 7:34

Tougher than I thought it would be. Tried a few practice thrusters at 40# but they were too tough. Got through it OK though. Wish I could be better at K2Es.

Skill
Snatch - 60kg
C&J - 80kg
2x40m Sprints, 2x70m Sprints,
5x5 Tempo Weighted Pushups on Dumbbells 10kg (60s rest) + 5 Tempo Weighted Pullups 10kg (60s rest)
(Tempo is Fast up/5 second count on the descent.)

Strength
Front Squats - 3 (90kg)
3-2-1 Back Squats
(110kg + 120kg + 130kg)
1x5 Deadlifts (120kg)

Pre-WOD: Work up to heavy 3 rep squat clean- 135 (could have gone heavier - easing back into CF)

WOD
For time:
21-15-9
Power cleans- (135/95)
Ring dips

AMRAP in 10 min of:
20 DU
2 B

40 DU
4 B

60DU
6 B
and so on.

For singles
80
160
240 and so on.

record total reps

A.
Four sets of:
Clean x 1.1.1.1
(rest 10 seconds between each single)
Rest 2-3 minutes

Weight used: 215#

B.
Three sets for times of:
250 Meter Row
Wall Ball Shots x 20 reps
32/24 kg Kettlebell Swings x 20 reps
Rest 3 minutes
1: 2:20
2: 2:23
3:
Not RX. Used 24kg for swings