17 Minute AMRAP:

40 Burpess
30 Snatch (75/45#)

30 Burpees
30 Snatch (125/75#)

20 Burpees
30 Snatch (165/100#)

10 Burpees
AMRAP Snatch (210/120#)

Skill
EMOM for 5 minutes: 5 Unbroken Strict Weighted Pullups (16kg)
10 mins of HS Walk Practice
2x10 Strict T2B (60s rest)

Strength
Snatch from blocks 4-2-1-1
(50kg - 55kg - 60kg - 65kg)
Clean & Push Press & Jerk from blocks 1-1-1
(50kg - 60kg - 70kg)
C&J from blocks 1-1
(80kg - 85kg)

Endurance
5x100m Hill Sprints (about 3 mins rest)
All done in 17 seconds.

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.

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.

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

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.

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

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.

FGB:

Wall ball (20#)
SDLHP (75#)
Box Jumps (20")
Push Press (75#)
Row for calories

1 minute rest between rounds

25 + 130 min
Warm up for 10 min
- 30 TTB + 20 HSPU
1.GS
A. HSW practice for 5 min
- 15 m.
B. Bfly pu practice for 10 min
- 30 reps

Hard routine
1.Warm up for 15 min

2.GS
A. CTB & butterfly pull up practice for 25 min
- Drills
- 15 CTB
- 25 bfly pull up

B. EMOM12:
1) CTB - 8 8 8 8 8 8
2) 6 STOH - 45 kg

3.Conditioning
8 x 3 min on : 2 min off
A. 10 power clean @ 50 kg + 8 cal run > 45 kg
Reps: 7 rounds + 4 power clean

B. 16 DB snatch + 12 box jump overs > 35 lbs
Reps: 10 rounds + 11 DBS

4.Accessory
A. Abs