30 Wallballs (20/14 lbs)
15 Power Snatch (135/95 lbs)
30 Wallballs
12 Power Snatch (155/105 lbs)
30 Wallballs
9 Power Snatch (185/125 lbs)

WL:
1) Clean: Work to a 3rm (non-T&G, reset quickly after drop)
135x3
155x3
185x3
205x3
225x3 (accidentally power cleaned this one/had a ton left)

2) Jerk: Work to a 3rm (drop all reps)
135x3
155x3
175x3
190x3
205x3

Strength:
1A) Front Squat: Work to a 5rm
135x5
185x5
205x5
225x5

1B) Bench Press: Work to a 5rm (too tired to finish)
135x5
155x5

1) Snatch Balance: work to a 3rm – 1X3@95%

95x3
115x3
135x3
135x3
115x3

Strength:

1) Bench Press: 5RM

135x5
155x5
175x5
185x5
175x5
165x5

2) Push Press: work to a 5rm

115x5
135x5
155x5
135x5

WL:

1) Clean from Blocks (just above the knee): work to a 3rm (drop each rep) – 1×3@95%, 1×3@90%

95x3
115x3
135x3
155x3
185x3
205x3
215x3
225x3
205x3

2) Behind-the-Neck Jerk (off blocks): work to a 3rm (drop all reps) – 1×3@95%, 1×3@90% (didn't complete because I couldn't drop the weights at Fitworks)

135x3
185x3

Accessories:

1) Push Press – 5×5@90% of Monday’s 5rm

145x5
145x5
140x5
140x5
140x5

Strength

1a) Back Squat – 5×5@90% of Monday’s 5rm

205x5
225x5
250x5
225x5
225x5

1b) Bench Press – 5×5@90% of Monday’s 5rm (185)

165x5
165x5
170x5
170x5
170x5

Warm Up:
Overhead Squat
5 @ 50% - 95lbs
3×3 @ 75% - 115 lbs

Power Clean and Jerk Practice

CrossFit Open Training:
6 minutes
30 sec lift / 30 sec rest Power Clean and Jerk - 135lbs

WOD
Tabata Back Squats at 35% - 85 lbs

CrossFit Open Training:
20 Handstand pushups
50 Pushups
100 Hollow Rocks

Back Squat:
5 x 5 @ 60% 125

Conditioning:Max reps at each station for 2 minutes. - - Rest/transition time of 1 minute between.

1) Row/Airdyne for Cal (41 cal)
2) Air Squats (70)
3) Burpees(40)
4) Kb Swing (53/35) used 53 for 60 reps
5) Abmat Situps 40

Skill
Snatch + C&J
5x40m Sprint (with a 20m turnaround & 1 min rest)
3X15 Weighted Situps 15kg (2 mins rest)
EMOM for 5 minutes: 5 Strict Ring Dips
Was gonna do it for ten minutes but decided to save my shoulders for the lifting session.

Strength
4-4-3-3-2-2-2-1 Front Squats
75kg - 85kg - 95kg - 105kg

WOD
10-9-8-7-6-5-4-3-2-1 reps for time of:
Handstand Pushups
Toes to Bar

Run w/Megan

21.18.15.12.9.6.3

▼ Push Press ▼
▲ Burpees Over Bar ▲

“Filthy 50″

For time,

50 Box jumps 24/20
50 Jumping pull ups
50 KBS 16kg
50 Walking lunges
50 K2E
50 Push press 45#
50 Back Extensions
50 Wall balls 20/14
50 Burpees
50 Double unders

Happy to Rx this one (last time I used at 10# wb and 30# bar). Started with Wall Balls since they're my weakest and made my way through the list. Used a butt ball for the wall balls to make sure I was squatting low enough. Did about 3 over that weren't high enough. Kyra said I was ready to start working on doing box jumps more efficiently (stop pausing at the bottom, pause at the top and spring load at the bottom instead). She recommended practicing during warm ups on a small box.

34:24