21-15-9

Chin-ups
Squats
Box Jumps (24)

(First of 2 WODS today)

1 handstand push-up
100m sprint
2 handstand push-ups
100m sprint
3 handstand push-ups
100m sprint
…4….5….6

AMRAP 15

score = last completed set of HSPU

10 squat snatch (95/65) (substituted Squat Clean due to injury)
10 ring dips (substituted Ring Rows due to injury)
10 SDHP
10 toes to bar

5 rounds

1-1-1-1-1 squat clean - 175 lbs

then…

10 unbroken wall balls (20/15)
10 box jumps (24/20)
20 unbroken wall balls
20 box jumps
30 unbroken wall balls
30 box jumps

if you drop or rest with the ball – start your set over.

3-3-3-3-3 bench press - 165 lbs

then…

21-15-9
chest to bar pull-ups
burpees

Forgot to record the results for this one...I think I managed around 8-10 minutes.

AMRAP 7:
30 double-unders
5 deadlifts (275/185) - I managed 245 lbs

Result: 3 Rounds + 33

rest 5 mins

AMRAP 5:
3 hanging squat cleans (135/95)
3 push press/jerk

Result: 3 Rounds + 5 RX

5 rounds:
-200m (sprint)
-100m (jog)
-100m (sprint)
-rest 30s

Lung capacity lacking on both of today's exercises.

For Time:
- 21-15-9
- Thrusters (Rx 95/65)
- Pull Up

Post WOD:
- 4X25 Sit Up

Second time to do Fran. Since May, my Fran time improved by 2:25 and 20#. Crossfit has rehabbed my broken shoulder more in 3 months than physical therapy did in 6. Proud of and amazed at my progress. Next Fran will be rx!

For Time:
- 21-15-9
- Thrusters (Rx 95/65)
- Pull Up

Post WOD:
- 4X25 Sit Up

Not too bad - would have liked to rest less between pullups but thrusters were much better than I thought they'd be.

Another fantastic 1 hour lifting session with Caleb Ward.

Snatch - I stayed at 95# for a whie and just kept working on speed of the movement. So I started working towards a 1RM again after about 30 minutes of working on speed and I tied my PR of 155# snatch on my 3rd snatch progression. I tried 165 a few times but I was just gassed! 165+ is totally on my radar!!!

Clean - I started doing cleans with about 15 mins left in the hour, started at 135, then hit 185 on the 2nd lift. Felt great and I jumped to 215, kept catching it in the squat just couldn't stand up. Tried it a few times and dropped it down to 205. Again same thing. I think my quads were just beat!

Overall, a great night :) Happy for progress!