Pre-WOD
3 X 7 Deficit Deadlift (stand on a bumper plate while dead lifting)
185,205,225

For Time
20 Lateral Bar Burpees
3 rounds
10 Dead Lifts
15 Pull Ups
25 II Unders
20 Lateral Bar Burpees

3 Rounds
12 Snatch Deadlift
9 Hang Snatch
6 Snatch Push Press

Use 50% of 1RM Snatch

5:25/ 73# RX

Strength: Back squat 3x5
225,245,245.4

WOD:
Row 2000m

Thursday 120906
"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
(Lo hice en casa)

2 Front Squat
2 Power Clean
2 Jerk
EMOM 10min
Used a 65# bar
+
30 KB Swings
Every other min on the min for 10 min
Used a 12kg for the first round, then 8kg after that

Biked with Penny for 15 min, then we went home because she puked.

Home workout: Did some push ups, mountain climbers, jumping pull ups, sit ups, squats, pistols on a box. Integrated some foam rolling in between exercises.

Did this at Crossfit Pittsburgh

3 RFT:
5 Thrusters (135/95) *I did 75
7 HSPU (I did on box)
9 pushups
11 T2B
13 Deadlifts (225.185) I did 135
15 ringdips
17 wallballs (20/14) I did 14 for round 1 and 10 for rounds 2 and 3
100 DU's (150 singles)

Strength:
5x2 back squats (95,115, 125, 135, 135)

WOD:
10 RFT, 20 minute cap:
10 backsquats (from the floor) (135/95)
10 pushups

I did the first 4 rounds at 75 and then dropped to 65.

My legs are still wobbly.

Skills & Strength:

Shoulder Press
65% x 5
75% x 5
85% x max reps (70lbs)
rest 3 minutes

Fortitude:

5 Rounds
Row For Calories
10m Shuttles
KB Swings, 55/35 (25)
rest 1 minutes
record total reps for all rounds and all movements as one number and scaling to comments
Dessert:

100 Hollow Rocks for time

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats