3x 3min AMRAP , 4min rest between
10cal AB, 6 power snatch (65%)

EMOM10
3 x Power Clean @70%
10 x Push up

EMOM10
12 American KB Swings @24kg
12 Air Squats

+Accessory
400m Farmer Carry 2x 24kg KB

one rep max, 80 kg squat clean (PR)

Wod: 1 rope climp, 21 h/r pushups, 50 squats x3 for time

+

gymnastics and skill work

(PR) 33 Double unders

6 - 350m Rows for time
1)1:07
2)1:07.3
3)1:14.7
4)1.15.3
5)1:13.7
6)1:05.1

Elizabeth
Power Cleans

Ring dips

21-15-9 for time

Purple band

135

Tuesday 11th Sept:
Skills: Thrusters/DeadLift

WOD - 7 rounds for time of:

• 7x HSPU
• 7x Thruster (60kg/40kg)
• 7x K2E
• 7x Deadlift (100kg/70kg)
• 7x Burpees
• 7x Kettlebell swings (32kg/24kg)
• 7x Pull-ups

*Courtesy of CrossFit HQ

Barbell Training
Beginner / Advanced
20-RM Back Squat
+5 lbs. from last 20-RM

175x20

Conditioning
AMRAP 10
5 Chest-To-Bar Pull-ups
10 Push-ups
5 Back Squats (185/135)*
*Bar is taken from the ground.

135#

7 rounds + 5 pull-ups

30 rounds of: 5 Wallball, 3 HSPU, 1 Power Clean (RX:225 lbs) but I used 165 lbs.
M/ 38/ 134 lbs/ 5'-6"
As Rx - except used 165 lbs for Power Cleans
39:20 - Such a killer WOD
I liked it, but I'm not used to doing power cleans with anythingo ver 135 lbs. For me I think I picked the right weight. I didn't use any wraps, or belts, etc.
HARD WOD

Three rounds, 21-15-9 reps, for time of:

95 pound Thruster
Pull-ups

What an improvement!

Home WOD:
Death By over the bar burpees and thrusters (95#)

8 complete rounds + 9 burpees + 8 thrusters
-missed last thruster by 3 seconds, setting down the BB after 5th rep killed me.
-not too please with performance but will take it after yesterday's overhead ass kicking

-7 X 3 Push Press (95, 185, 185, 185, 205, 205, 225)

-Find 2RM Weighted Pull Up (53lbs)*

-4 X 15 DB Row (45, 55, 55, 70)

-Double Under Ladder by 5
5 minutes
Up to 50 Unbroken and back down

completed DU's at 5:15, when time hit zero, I was at rep 8 in my set of 10 coming back down