AMRAP 12 minutes:

10 OHS (15kg)
15 pull-ups

4 rounds + 5

3 rounds
15x Glute Ham Sit Up
15x Cable Hip Adduction
15x 24kg Two Arm Kettlebell Swing
15x Barbell Bench Press
15x Pull Ups

Front squat 3 RM, then 3x3 @ 90%

Front squat 5x3 +1-2,5kg last week
Push Press 5x3 + 1-2,5kg last week
+
2rounds:
30/25 cal row
20 burpee box jump overs
6min rest

Katie:

Warm Up; 10-8-6
Push Press @ 45#
Burpees
Ring Row
WOD 21-15-9
Deadlift @ 55#
Cal on Bike
7:53 (original time over 10 min)

Katies Measurements
L Leg 221/2
R Leg 221/2
Belly- 45
Right Arm- 14.5
Left Arm- 14.5
Hips- 44

“DT”

5 Rounds

12 Deadlifts 135

9 Hang Power Clean 105

6 Push Jerk 105

Completed the Deadlifts at 135 and probably could have done the 155 but the PC and the PJ was done at 105 with a seperate bar

14.2
complete in 3min
2x
10 ohs, 95#
10 c2b pull ups

if successful, repeat, increasing reps by 2 in every 3 minute interval until failure to complete all reps in 3 minute period.

cf open 14.2

complete in 3min
2x
10 ohs, 95#
10 c2b pull ups

if successful, repeat, increasing reps by 2 in every 3 minute interval until failure to complete all reps in 3 minute period.

failed after 4 reps on second set of pullups in round of 14s
134 total

crossfit total
in 45 minutes, find
1rm back squat - 335#
1rm press - 175#
1rm deadlift - 390#
exactly 15 minutes for each lift.

my 1rms:
bs - ~335#
p - ~155#
dl - ~365#

raakatempaus

5x2@70%

Raakarive+raakatyöntö
1+1@70 x 5

Boksi hypyt 5x3