Tabata
(8 rounds of 20 seconds work and 10 seconds rest for each exercise)

-Front Squat (95/65)
-Push Up
-Box Jump
-Sit Up

Record lowest number of reps for each movement
(7, 11, 8, 12)

Warmup
500m Row
5-4-3-2-1
Tuck Jumps
Push-Ups
Goblet Squats

Mobility
Hips
Shoulders/Elbows

WOD
A) Power Clean / Thruster
3x3+1 - 115/135
3x1+3 - 135/155

B) For Time:
21-15-9
Power Clean #95
Thruster #95

5 across

5@ 145lbs
5@ 165
6@ 175

WOD:

50 DB Squat Cleans
Done at work/rest intervals :45 work/:15 rest

Overhead Squat 2.2.2.2.2
Worked my way up to a PR OHS! 185#x2

then:
12 min AMRAP
10 OHS @ (Rounded to 95#)
10 T2B
20 Double Under

4 rounds + 4

Angie

100 Pullups
100 Pushups
100 Situps
100 Squats

Pullups sucked for me, definitely have to improve on that.

5 X 3 Back Squat (255)

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WOD: Every 30 Seconds for 10 minutes
-1 Power Clean (225,135)
-1 Hang Clean
-1 Jerk

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Post WOD:
-40 GHB
-40 T2B
-80 Sit Up

Skill:
Heavy single KB Clean & Press
5 x 3 w/s

15 minute AMRAP
10 x kb clean&press (5w/5s)
15 x squats
7 x Pullups

*we will do this workout again on 16MAR on the 25th day of the Paleo Challenge to measure progress

Fran retest.
I thought I was on a good pace but my pullups sucked balls this round! lol
thrusters felt good but i guess I need to keep working on my endurance. Fran times went the wrong direction from my PR.

SUNDAY 120219

"CrossFit Total"

Back squat, 1 rep 335
Shoulder Press, 1 rep 155
Deadlift, 1 rep 385

335+155+385 = 875

Press 3-3-3
60, 65 ,65, 70(f)