6min clean complex @ 165#

Filthy Fifty
50 reps of each
box jumps
jumping pull ups
KB swings
push press
wall ball
walking lunge
K2E
burpee
double under
back extensions

-Buy In-
Skill: Power Clean
-worked up to 205#

WOD
5 Rounds for Time:
10 Power Cleans (155/110)
400m Run

15:24

-Cash Out-
Muscle Up Skill Work
5 unbroken, 4 unbroken, 20 ring dips, 1 muscle up

OPEN WOD 13.1:

17 Min Amrap - 40 Burpees, 30 Snatches (75lbs), 30 Burpees, 30 Snatches (135 lbs), 20 Burpees, 30 Snatches (165lbs)

Result: 118 - worse performance I've ever had w/ a crossfit workout...went out way too fast!! Did first burp/snatch combo in 4:40....TOO FAST!!!

Finished 249 out of 2000 age group competitors. Finished 24th in my region out of 136.

I did a 16 AMRAP at home...can't remember all the specifics.

I think it was something like:
Twin KB press 44lb. x 10
20 DU's
10 pullups
20 DU's
10 burpees
20 DU's
10 Ring dips
20 DU's

I did 3 rounds in 16 mins.

5 Rounds for time:

Run 400m
5 HSPU
15 Toe 2 Bar
20 plyo pushups

I screwed up on my pushups, and misunderstood how were supposed to count. I ended up doing 40 pushups in the first 4 rounds...oops! Oh well...needed the extra work anyway.

I'm going to do three days straight since I'm going out of town Thurs-Saturday.

Strength WOD:
1 Rep Max Strict Press 145 pounds

200m Run
25x Med Ball Clean to Wallball (20 pound)
200m Run
20x Med Ball Clean to Wallball
200m Run
15x Med Ball Clean to Wallball
200m Run
10x Med Ball Clean to Wallball
200m Run
5xMed Ball Cleans to Wallball

Snatch 3-3-3-3-3 (15-35-45-50-55) - 5# pr

Then;

12-9-6-3

Ground 2 Overhead 135/95 (MOD: 65)
Burpee box jump 24/20

Time = 7:50

Kept weight low until Dr. Brain says I can go up. Was push pressing most of them up so I'm sure I could've gone higher and push jerked, but gotta keep things light until I'm healed.

21-18-15-12

Slamballs 30/20
Hand release push ups
Deadlifts 185/135 (MOD: Sumo Dead Lift, 80#)
Perform 1 rope climb after each round.

I would've loved to Rx this one, but still I'm banned from Deadlifts and had to MOD with Sumo Dead Lifts at a very low weight. Mobility is still poor, saw it on the rope today, it was taking 7-8 pulls to get up instead of 5-6

Time: 14:41

Deadlift day at CFP.

Warmup:
500m run, lunges, squats, spidermans, cossack squats, inchworms, straight-leg marches, barbell stuff.

Back to running. That time of year again. Not used to it, haven't run in months.

Strength & skill:
3 x 3 deadlifts @ 85% (225#)

Very good. Felt like smooth, easy pulls. This is the same weight I'll be lifting in my Wendler 5/3/1 program later this week, so it should be good.

WOD:
12 min AMRAP
400m run
10 DB deadlifts (30# Rx)
10 DB pushups
10 renegade rows (30# Rx)
10 box jumps (Rx was 24", did 18")
Finished 3 rounds

Really good. The runs sucked. DB deadlifts: quick and easy. DB pushups: easy. Renegade rows were also fairly simple. I had worried about those. Last time I did renegade rows was a year ago. I was still newish to CF and 20# dumbbells just about killed me -- I'd gone to my knees. Today 30# was easy on my toes. I should've done the 45# competitor level. Box jumps: I used the 18" box, but after class I jumped on a 20" easily. So I've officially graduated past the 18" and should suck it up buttercup and do 20" from now on.

WARM-UP
500m run, spidermans, samson lunges, cossack squats, inchworms w/pushups, Jefferson curls

STRENGTH
Deadlift 3 x 3 @ 80-85% 1RM, 140#
My current 80-85% is around 120-128#, but that just felt too light in the warm-up. 140# felt really good like it used to.

WOD
AMRAP 12 mins:
400m Run
10 DB Deadlifts Rx: 20
10 DB Push Ups
10 Renegade Rows 20
10 Box Jumps Rx: 20

FINISH2 rounds + 4 box jumps

Should have done the competitor weight of 30#, 20 was waaaay too easy. Should have gotten a full 3 rounds in but mentally jumping on the box was rough after night of no sleep.