3RFT:
500m Row
12 Burpees
21 Box Jumps, 24/20

Standing Hammer Curls + Weighted Dips:
- 14kg x 10 (each arm) + 20kg x 10
- 16kg x 10 + 20kg x 10
- 20kg x 10 + 20kg x 10
- 22kg x 10 + 20kg x 10
- 24kg x 8 + 20kg x 10

Lat Pull Down Machine Bicep Curl:
- 19kg x 10 x 2
- 26kg x 10

Dumbell Hammer Curl (palm facing body, tracing up front of body):
- 12kg x 10 (each arm)
- 14kg x 10 x 2

Standing Cable Tricep Extension + Single Arm Cable Bicep Curl:
- 11.25kg x 10 (each arm) + 11.25kg x 10 (each arm)
- 11.25kg x 10 (each arm) + 13.7kg x 10 (each arm)
- 11.25kg x 10 (each arm) + 16.25kg x 10 (each arm)

Barbell Curls:
- work:rest = 1:1
- 30kg x 10, 25kg x 11, 22.5kg x 12, 20kg x 13, 17.5kg x 14

Power Clean up to one heavy triple

Today is the last day of our first three-week cycle back at the resistance and speed lifts. After our CF Games break in March, it's been nice to get back to this and have it condensed to one 5 AM morning per week (versus two, previously).

Box Squats:
1 Red Band, 1 Knot
10x 2
60% of 1RM
145 lbs

Lower Body Auxiliary Exercises:
3x
(a) 10 Weighted GH Raises @ 15 lbs
(b) Rest 45 seconds
(c) 15 Reverse Hypers @ 50 lbs
(d) Rest 45 seconds

Shoulder Presses:
1 Red Band, 1 Tangerine Band
12x 2
30% of 1RM
45 lbs

Upper Body Auxiliary Exercises:
30 Ring Dips
30 Ring Rows
30 Ring Push Ups

45 min
Swimming
Villen uimakoulu

Buy-in:
2 Round of:
200m run
3 tire flips
15 Wall ball

WOD:
For time complete the following:
50 Back squats 115/75
40 Push ups
30 Shoulder to overhead 115/75
50 Front squats 85/65
40 Push ups
30 Shoulder to overhead 85/65
50 Overhead squats 65/45
40 Push ups
30 Shoulder to overhead 65/45

Cashout:
2 rounds of:
25 DU's
Prowler Push (230# + prowler)

Row
2x3000m, resst 3 minutes

75 min
WU for 15 min
1.Weightlifting
A. Snatch warm up
25 30 35 40 42.5 45 45 48

Lifts: 51 53 (55)

B. Clean & jerk warm up
25 35 45 52.5 58

Lifts: 62 65 67

Total: 53 + 67 = 120 kg
Sinclair: 162.9
Body weight 61.0 kg

-Buy In-
5/3/1 Back squat deload
115x5, 145x5, 175x5

WOD
For time:
Row 3k

-Cash Out-
“Grace”
30 Clean and Jerk for Time (135/95)
3:54

The row sucked big time after yesterday's WOD. My legs were smoked! Grace was pretty killer too.

10*3 mu not for time