Day 10
For each exercise, all sets should be done with the same weight.
If you done 5 reps -> +2,5 kg

Back Squats 3 sets x 5 reps
15-> 102,5 kg
Shoulder Press 3 sets x 5 reps
15 -> 60.0 kg

Power Clean 5 sets x 3 reps
15 > 67.5 kg

You will be divided into 4 person squads:
Each squad will be assigned a 95lb barbell (loaded with a 10 & 15lb plates on the sides). From the start of the workout, the barbell must never touch the ground. If so, a 20 burpee penalty will be assigned.

-Each squad member must complete 25 thrusters (ladies 65, gents 95). If a squad member cannot conduct thruster with standard weight, they will use a kettlebell.
-After all members have completed the thrusters, the squad will move as fast as possible as a team and carry barbell to the gate and back.
- When they return, each squad member must complete 75 pushups
--After all members have completed the pushups, the squad will move as fast as possible as a team and carry barbell to the gate and back.
Repeat for a total of 2 rounds

3 rounds for time:

.5 mile run
50 squats

Strict Press
3-3-3-3-3

Push Press
3-3-3-3-3

Push Jerk
3-3-3-3-3

SP and PP = 165#
PJ = 185

50 buprees

3 ROUND FOR TIME OF:
30 THRUSTER 20/15
30 BURPEES LATERAL BB

17.1
For time:
10 dumbbell snatches 50/35
15 burpee box jump-overs 24/20
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

*20 min time cap

EILINEN / PK-LENKKI + LYHYET KEVYET DYNAAMISET VENYTTELYT, kesto 10min

http://crossfitsouthie.com/wednesday-may-9th

Strength
Clean and Jerk
2-2-2-1-1-1 <== 165, new PR.

WOD
5 minutes AMRAP
Clean and Jerks (135/95) <== 26 total.

Rest 1 minute

4 minute AMRAP
5 Clap Push-ups
10 air squats
Did 5 rounds.

Rest 1 minute

3 minute AMRAP
6 jack knives
12 lateral barbell jumps
Did 5 rounds.

L2/L1 Hand Release Push Ups

Box Squats

20 Reps @ 225#
15 Reps @ 275#
10 Reps @ 315#

50 Reps of Thrusters @ 45# AFAP

3 min varied plank
rest 1 min
2 min varied plank
rest 1 min
1 min flutter kicks
rest 1 min
1 min flutter kicks
rest 1 min
1 min 6 in. straight leg holds

Barbell SL Dead lift x6-8/each leg
Rest 1min
DB/KB Shoulder press x8-12
Rest 1min
Strict TTB x 8-12
Rest 1-2min
+
3rft
20 KB swings 24/16kg
15 Burpees
10 KTE