15min AMRAP

5 Power cleans 155/105 (MOD: 65#)

7 Box jumps 30/24

9 KBS 2/1.5p (MOD: Yellow KB)

7 rounds + 7 reps

Tried to swing the blue kb again. Got it up a couple times, yay. Used Yellow for the WOD. Keep practicing with it... 65# was heavy enough for this workout.

Crossfit competition in Troy Ohio hosted by Practice Crossfit.

Event 1:
Obstacle course relay race for time (jumping ditches, climbing hills, climb a 9' wall then climb down a balance beam, jump some logs, then pickup a bigass boulder and run with it)

Event 2:
Team 12 min AMRAP at rotating stations of:
10 x KB Thrusters
10 x 1 arm barbell snatches (75/65)
10 x burpees
Run to a pond, swim to the middle of the pond and run back to thrusters

Event 3:
FGB style scoring
2 min AMRAP of pull ups
1 min to throw 3 hatchets at a target
2 min AMRAP of HSPU
1 min to throw horse shoes
2 min AMRAP of landmine barbell thrusters

“Bradshaw”

10 Rounds(40 min cap)

3 HSPU

6 Deadlifts 225/155

12 Push ups

24 Double unders

No RX due to shoddy HSPU that I eventually moved the plates for.

Otherwise, heavy, long, difficult. Sounds about like a Hero WOD.

I did 5 DL + 5 Snatch Balance for the first 3-4 sets progressing up in weights
For DL I did 135 lbs, 175, 205, 235, 255, 265, 275, 285, 295
For Snatch Balance I used: 75 lbs, 95, 110, 115, 120
When I started using 265 & 275 for DL and using 95 & 110 I switched to sets of 3 reps for each.
I didn't do it on the minute or really focusing on time. I wanted good reps with a decent pace. I would take like 30 -40 seconds after the snatch balance and then get on the DL, then I'd take like 20-30 seconds between the DL & the SB.
I was concentrating on the SB for speed and really pushing my body under the bar. I was tryign to focus on my arms locking out at the same time as my feet realyl hit the ground. It was good for coorinating the movement as well as snapping out my arms.. I need to focus on that a bit.. it helps me with getting more aggressive to really push my body under the bar.
I felt pretty good with the SB. The DL was o.k. The weights were o.k. but it felt like the bar was out in front a bit.
One thing I NEED to focus on is keeping my two feet inline when I SB.
nest time I need to go to 125 with SB

Back Squat 5,5,5,3,3
135, 155x2, 185x2 lbs

Weighted Chinups 5x5:

Small KB (26 lbs)

Shoulder Press 10, 10, 10

115 lbs

Ring Rows & Narrow Pushups 3 x 10
Good Mornings 50
Weighted Situps 30 (25 lbs)
(partition as needed)

Complete 32 intervals of 20 seconds of work followed by ten seconds ofrest wherethe first 8 intervals are pull-ups,the second 8 are push-ups, the third 8 intervals aresit-ups, and finally, thelast8 intervals are squats. There isno rest between exercises.

Pull ups: 7
Push ups: 11
Sit ups: 9
Squats: 16

Total score of 43.

WARM UP
A. Mobility
- PT Band: Ankle
- Band: Ankle
- Shoulder & Elbow Flexion
B. Dynamic Warm Up
- 10 min Squat Test Made it all 10 mins

WOD: SUNDAY's
For time:
- Clean and jerk, 30 reps

Time: 5:50 (scaled 135#)

Notes: I just realized I cheated. I didn't touch the ground with the bar after every rep... blah... epic fail.

WOD 1/WOD 2

AMRAP 9 min

Sandbag Run 600m

In the remaining time each team member must achieve a 1RM thruster.

*Score for WOD 1 is based on Sandbag Run time.
*Score for WOD 2 is based on both team members’ total weight.

Sandbags weights:

Men’s Pairs
2 bags @15kg

WOD 3

Team Chipper- 15min AMRAP

*Only one person can operate at any time on each given exercise. Partition the reps as required.

Complete as many reps as possible in 15min of:

Men’s Pairs

6 Rope Climbs @ 5 meters (touch ceiling)
100 Burpees
100 Kettlebell Swings @ 24kg
100 Walking Lunge steps with a 20kg plate overhead
100 Pull-ups

Bretto & Mattyo Wod1 - 3:20 pl-7 Wod2 - 170 pl-17 wod3 - 386 pl-24 total-48 rank-16

Since this is day one, I went light. Trying to work more on form and technique before I really progress in weight.

Clean & Jerk 5 x 2+1
65, 75, 85, 95, 105

Snatch 5x2
55, 65, 75, 78, 83

Snatch Pull 3x3
110

Clean Pull 3x3
Didn't have time for this because I had to do the EMOM for 20 mins Power Cleans in WOD

M/ 38/ 134 lbs/ 5'-6"
I did 10 rounds of;
10 KB swings (1.5 pood)
10 toes to rings
13:25 ( my goal was sub 10 minutes... got some work to do) - I THINK I MIGHT HAVE DONE 11 ROUNDS... AND THIS WAS IN THE RAIN SUPER EARLY. ALL KB Swings were unbroken. I was breaking up the T2Rings from round 4 on.. usually I would do 7 of 8 then finish off. My grip was getting taxed, and the rain wasn't helping.
This was the most taxing on my grip.
GREAT WOD... grip got killed.
I did almost no stretching after the WOD... I just did 2 really slow and long skin the cats with a couple back and forths for each time... just to stretch out and feel less tight.