Pre WOD 5x3 Floor Presses (165lbs)

For time:

100 DU's (Did 150 Singles)

15-12-9

Power cleans (85 lbs)
Burpees

400m Run

Couldn't really focus after I busted Hinny dancing to Willow Smith.

15 X 1 Deadlift @ 75% of last weeks 2 rep max 135#

WOD: For Time: 21-15-9

-Push Jerk (135/95)
-Bar Facing Burpee

La myrtsin treenit up, ylösvedot, maastavedot, selkä, jalat. Duration 1.5h. Lämmittely 20min juoksumatto.

5x5 Floor Press (135, 155, 175, 185, 205)

For time:

50 double-unders
15-12-9 of:
Bench press (135)
GHD situps

50 double-unders

FOAM ROLLING!!!
Note: my hip was bugging me so I programmed a different WOD than the class

CrossFit Totals

Max Back Squat

Max Shoulder Press

Max Deadlift

Combine the sum of all three lifts to get your Total….

Back squat 135
Shoulder press 70
Deadlift 190

So excited about my shoulder press and deadlift. Went up 65 points from totals 3 months ago.

5 rounds for weight:

Take a couple of leightweight rounds before going for the real 5 rounds

A round must be unbroken to count as a round - If you need to break up, you have to much weight on the bar

• 1 Tall snatch
• 2 Hang Squat Snatches
• 3 Squat Snatches

Score is the heaviest weight in a complete round

For MAX reps:
(rough breakdown)
- 10 min HSPUs (80)
- 5 min air squats (170)
- 3 min push-ups (100)
- 2 min sit-ups (50)

Pre WOD
Floor Presses 5 x 3
Last three sets at 225#

WOD
100 Double Unders

15,12,9
Power Cleans 155#
Burpees

400M Run

For Time:

150 Wall Ball (20#) - 6#
150 Kettle Bell (53#/35#) - 25#

Break up as necessary.

Time: 21:30 - First 50 reps in sets of 25. Remaining 100 in sets of 10.

Max rounds in 3 minutes of:
3 Power cleans 135/95
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles. Start the next cycle where you left off on the last cycle.

Post rounds completed for each of the 5 cycles.

Last time we did Chief I did 17 1/3 rds @ 75# so I couldn't be happier with my performance today!