Back in Geneva for work. WOD at Crossfit GVA

Mobility:
3 rounds
5 burpees
10 1.5 pood KB swings
10 jumping pullups

Strength:
3-3-3-3-3-3 power snatch
20-30-40-50-55-60(PR) kg (44-66-88-110-121-132 lbs)

WOD:
6 minutes
1 deadlift 60 kg
1 bar facing burpee
2 deadlift 60 kg
2 bar facing burpees
.....

8 rounds + 9 deadlifts + 4 burpees
This was a smoker. Really good workout.

strength: shoulder press 3x5

For time:
135 pound Thruster, 15 reps
Run/row 200 meters
95 pound Thruster, 20 reps
Run/row 400 meters
65 pound Thruster, 30 reps
Run/row 800 meters

Skill
5 minutes of Handstand Walk Practice
Some Shoulder Touches & Some Double Unders

WOD
EMOM for 10 minutes:
3 Muscle-Ups
(During each rest interval perform AMRAP of Double-Unders)
*Score is total reps of DU.

This destroyed my shoulders!

OH Press Strict
95x5
135x5
185x1
195x1
175x3
165x5x3
165x4x1
165x2x1

LTE

57x15x3

Weighted Ring Dips #53x5x5

At Crossfit GVA

Warmup
3 rounds
5 pushups
10 KB squats 20 kg
15 KB swings 20 kg
30 s plank hold

Strength
5x5
Floor Press 60 kg
10 weighted situps 10 kg

WOD
AMRAP
3 min hang clean 40 kg
5 min rest
repeat

First round: 63, Second round: 51
The last rep of first round, totally lost grip of the bar. Forearms are burning.

“Filthy 50″

For time,

50 Box jumps 24/20

50 Jumping pull ups

50 KBS 16kg

50 Walking lunges

50 K2E

50 Push press 45#

50 Back Extensions

50 Wall balls 20/14

50 Burpees

50 Double unders

Warm-Up 3 rounds
Mountain Climbers x 20/each side
Bear squats x 10
Burpees x 5

Then 3 rounds
10 Dumbbell Push-Up, Row, 20#
15 Floor Wipers
Plank 1:00
10 KTS
10 Dips
20 Side Bend 45#
Plank 1:00
15 Shrugs

Five rounds for max reps of:
Body weight bench press
Pull-ups

Bench - 70 kg

14/18-10/16-11/16-8/15-7/16

Bench Press
8 @ 70% of 1RM [140 lb.]
5 @ 75% of 1RM [150 lb.]
3 @ 80% of 1RM [160 lb.]
3 @ 85% of 1RM [170 lb.]
1 @ 90% of 1RM [185 lb.]
1 @ 95% of 1RM [190 lb.]
1 @ 90% of 1RM [185 lb.]

Barbell Row:
8 @ 70% of 1RM [135 lb.]
5 @ 75% of 1RM [140 lb.]
3 @ 80% of 1RM [150 lb.]
3 @ 85% of 1RM [155 lb.]
1 @ 90% of 1RM [155 lb.]

Snatch
1-1-1-1-1
[95 lb., 95 lb., 95 lb., 125 lb., 125 lb.]

Bamboo Bar Press
5x 5 @ 72 lb.

Band Press
5x 5 @ 45 lb.

MetCon
3x
9 Chest to Bar
8 Box Jumps
5 Toes to Bar

Monday:
4 Rounds (not for time):
2 x Turkish Get Up (2 each arm)
5 x weighted pull ups

*Olympic Option*7 x 2 Clean + 1 jerk (only jerk on the last clean of the set) from the blocks bumpers stacked to just above the knee) - People can have their own bars and use the same blocks (stack bumpers up to knee height).  If too many people want to do this, have them go from the hang instead of bumpers

Did Oly option with 95lb with bumpers

Conditioning:24-20-16-10-6
 - single arm kb thruster (53/35, reps are total so split between each arm) 
 - Hand Release Push Ups