Hang Clean 3 x 3 @ 135, 155, 175f, 155#
Clean 2 position hold Deadlift 3 x 2 @ 155, 155#

WOD

3 rounds for time:
6 Hang Clean to Thruster @ 95#
12 Burpee over the box jumps
18 Ball Slams @ 15#

Time: 9:27

5 Pull-ups
10 Push-ups
15 Squats

For time:
600 meter Run
60 Squats
400 meter Run
40 Sit-ups
200 meter Run
20 Push-ups
100 meter Run
10 Burpees

20 minute time cap

21-15-9
• Kettlebell Snatch, Right Arm (#55/35)
• Kettlebell Snatch, Left Arm (#55/35)
• Burpees
Rest 1 Minute
100 Double Unders/300 Singles

As many rounds as possible in 7 minutes of:
45 lb Thrusters, 7 reps
7 Burpees

PALEO CHALLANGE BEGINS!!
RESULT

4+7+2

3 Rounds For Time:
Run 400m
30 Wall Balls, 20#/14#
25 Kettlebell Swings, 53#/35#
20 Ab-Mat Sit-ups
15 Push-ups
10 Box Jumps, 24"/20"

12 minute amrap

3 handstand push ups
6 pistols
9 pull-ups

12 minute AMRAP

5 push-ups
10 thrusters, 10 lbs
15 crossfit sit-ups

For Monday.

BB:
7 min EMOM
1 power snatch + 3 heaving snatch balance
- used 75lb

2a) Bench Press:
2X5 @ 80%, 75
2X3 @ 85%, 95
3X1 @ 90% (105)
– rest 60 sec.

Notes: All reps must be performed with the hips (ass) in contact with the bench.

2b) Strict Weighted Pull-ups:
2X5 @ 70%, 2X3 @ 75%, 3X1 @ 80% – rest 60 sec.

Conditioning

100 Double-Unders
25 Wall Balls 20/14#
75 Double-Unders
25 Wall Balls 20/14#
50 Double-Unders
25 Wall Balls 20/14#

For time.

*Rest 1 minute.

2 minutes ME Row/Airdyne for Calories (Airdyne is the preference)

Time - 11:40

Airdyne - 52 cal

WOD 130119:
BB Gymnastics

1) 20 minutes to establish a 1RM Snatch.
- Didn't go above 155...left shoulder still internally rotating

2) 20 minutes to establish a 1RM Clean & Jerk.
- didn't go above 265. Jerk felt terrible

Strength

Front Squats: 1X5 @ 80%, 265
1X3 @ 85%, 275
2X3 @ 90%, 275
3X1 @ 95% (295, 295, 305)
– rest 60-90 sec.

Conditioning - doing this at 4:30...

“Jumping Cindy/Chelsea”

20 minute EMOM:

5 Box Jumps (30")
10 Push-ups
15 Air Squats
- Successfully made it through all rounds.