Power Snatch

3 Sets Of:
3 DnG Power Snatch @75%

*rest 90s between sets
Into,

3 Sets Of:
2 DnG Power Snatch @75-80%

*rest 90s between sets
Into,

3-5 Sets Of:
1 Power Snatch @85+%

*rest 90s between sets

Front Squat

• 3x2 @80-85%
• 3x1 @90%+

Intervals

E4MOM X4-5:

• 12/10/8/8/8 Cal Echo Sprint (ekalla kiekalla 12, tokalla 10, lopuilla 8)
• 3 SB Clean + 20m SB Bearhug Carry @50-60kg

Optional Accessory

3-4 Rounds For Quality:

• 8/8 Bulgarian Split Squat (2x DB)
• 15-20 Banded GHD Hip Ext.

*rest 2-3min between rounds

5/3/1 week 1
rest 1-5 min

OH Press
warm-up
25x5, 30x5, 35x3

working set
40x5, 45x5, 50x5+ (8) (1RM @63#)

5x10 @ 30#
chin-ups 5x10

Chin-ups were a mix of regular, negatives, and 1 set as banded.

Deadlift
warm-up
75x5, 90x5, 110x3

working set
120x5, 140x5, 155x5+ (2) (1RM @166# )

5x10 @90#
hanging leg raises 5x10

The calculator I use for deadlifts seems very off for me. I can lift 205 for 1 rep, but according to the rep ratio it says 166#. I based the program on 205, but I think 166 is more accurate and will have to reduce the weight for the next few weeks. I'm working on getting knees to elbow for the accessory work, not much left in me by the 5th set.

Strength
Squat 5rm
then perform 2×5 @ 90% of 5rm - 95
Press 1-1-1-1-1 - 45-50-55-60-65

Wod
Amrap in 10 minutes
1, 2, 3, 4 Deadlift to a Hang Power Clean 135/95 - 73 lbs
10 plyo push-ups - girl push ups
10 Yard Shuttle x 4 (So you will have finished and traveled 40 yards each round)
(Push ups and shuttle stay constant, add a rep to bar complex each round)
Score is total rounds completed = 6 rounds 2 DLtHPC

3 kierrosta

Lankku 30sek
Ötökkä lisäpainolla 8/puoli

Complete as many rounds and reps as possible in 4 minutes of:
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes

I was able to get through my 15 reps of Thrusters with little or no effort, and I almost got through the set unbroken. For the Pull-Ups, I did a reverse grip, with a double kip, and with the help of a number of people, I was able to get my chest to the bar 12 times! There were definitely a few no-reps, but I have never got my chest to the bar that many times in my life!

Pre-WOD:
- Work up to a heavy 3 rep max Power Clean- 205
- Work up to a heavy 3 rep max Strict Press- 125

WOD - 8 min AMRAP:
- 800M Run
In the time remaining, complete as many rounds as possible of:
- 10 KB Swings (53#,35#)
- 10 HRPU

Finished at 5 rounds plus 7 KB swings

5/3/1 week 2
rest 1-5 min

OH Press
warm-up
25x5, 30x5, 35x3

working set
40x3, 45x3, 50x3+ (12) (1RM @67#)
3x10 @ 35#

Deadlift
warm-up
60x5, 75x5, 90x3

working set
105x3,120x3, 135x3+ (15) (1RM @176# )
3x10 @95#

Shortened the accessory work to save time, plus I have a WOD later today.

CrossFit Games Open 13.5

Complete as many rounds and reps as possible in 4 minutes of:
- 100 pound Thruster, 15 reps
- 15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

3 rounds for time of

• 20 front squats
• 7 muscle-ups

♀ 125 lb. ♂ 185 lb.

Gymnastic Conditioning
AMRAP 6:
6 Double Dumbbell Box Step Overs (24″/20″)
6 Bar Muscle-ups

Dumbbells: 50’s/35’s

KILOS: 22.5’s/15’s