A.
Take 15-20 minutes to work on Clean technique and build to a heavy-ish clean.
I only worked on Power Clean technique, but was able to get up to 190#, a 5# PR!

B.
“Five-Minute Capacity Test”
Complete as many rounds and reps as possible in 5 minutes of:
5 Squat Cleans (135/95 lbs.)
10 Burpees Over the Barbell

I totally did this wrong. I did two sets of Squat Cleans at 135, plus 3 of a third set, but only did 5 Burpees Over the Barbell on each set. For future attempts at this, I'll need to have everything set up better going in.

For the end of the workout, because I didn't feel like I worked hard enough in the Capacity Test, I did Tabata intervals on the treadmill, at 8.5-9.0-9.5-10.0x5. The last 20-second run almost killed me, but I know I'm capable of doing more (and doing my first couple of intervals at a faster speed).

A.
Every minute, on the minute, for 10 minutes, perform:
Clean or Power Clean x 2 reps
(build to a heavy double)
I tried to get up to my PR, but failed on 185. After this, I decreased the weight gradually and got into doing 2 reps per set.

B.
Every minute, on the minute, for 10 minutes, perform:
10 Kettlebell Swings
5 Burpees
I tried doing these Rx'd at 55lb (24kg), but really struggled to keep my pace up. EMOTM exercises absolutely destroy me, and I need to learn to power through and minimize my breaks to keep up with what's required.

Complete Three rounds of:
10 Shoulder to Overhead (135/85 lbs.)
20 Box Jumps (24″/18″)
30 Kettlebell Swings (24/16 kg)
and then immediately complete a 600 Meter Run

I only ended up doing two rounds, as the weight that I'd selected was too high to get anyting steady going. The Box Jumps I broke down into sets of 10, and the Kettlebell Swings I did sets to 10 as well. The Shoulder to Overhead I did two sets of 5.

Not the greatest workout.

Pre-WOD: Work up to heavy set of 3 Power Cleans (Touch and Go)

75, 85, 90, 95, 100, 105 (my new PR!)

WOD OTMEM 20min
Odd minutes - 5 Front Squat - #80
Even minutes - 30 II Unders - Did primarily singles but I practiced double unders and I was able to finally do my first one today! I got 6 on and off in a row in one of the sets. Now I have to learn to string them together.

Front squat 5-5-5-5-5 (95-105-115-125-135) I did fine until the last round when I dropped the bar on my 3rd squat. Apparently, holding conversations during squats is not recommended. Burt racked it for me, and then I finished.

Then,

2011 CF Open WOD #4

10min AMRAP

60 Bar facing burpees (After avoiding burpees for awhile due to migraines, I tackled them head-on today without much issue. I did go slow but steady to avoid this.)

30 Overhead squats 120/80 (Only got 6 done, but they were at 35#)

10 Muscle ups

If you finish 10 muscle ups, you start back at the burpees

BB Gymnastics
20 minutes to establish 1RM Snatch:
- PR @ 195lb!

5 attempts to establish a 1RM of the barbell complex:

1 Clean
3 Front Squats
1 Jerk
3 Back Squats
1 Behind the Neck Jerk

• 195, failed the BTN jerk on 225 2 times

Class conditioning:
6 rounds

2:00
- 12 burpees
- 12 sit ups
- max double unders
1:00 Rest

Min DU = 28
Max DU = 102. Did three rounds with the mask on.

5 squat (225#)
5 RDL (135#)
5 weighted step ups each leg (45#)
10 leg levers

Note: last set of step ups is replaced with plyo jumps (5 regular, 5 squat jump)

-Buy In-
5/3/1 Wk 3 BS
230x5, 260x3, 290x9

WOD
4 x 500m Row
*Immediately following row, complete 40 Double Unders. Rest as needed before next row attempt.

Score is 500m row time only.
6:51
(1:35(PR), 1:45, 1:44, 1:47)

-Cash Out-
Gymnastic Skill Work

Skill
EMOM for 10 minutes: 1 Strict Weighted Muscle Up (3kg)
Snatch + Jerk
5 mins of Handstand Walk Practice (10-15m)

Strength
2-2-2-2-1 Snatch
(40kg - 50kg - 60kg - 65kg - 70kg)
2-2-2-2-1-1-1-1 Jerk
(40kg - 50kg - 60kg - 70kg - 80kg - 85kg - 90kg PR - 95kg foul)
3x5s Front Walkouts (100kg - 110kg - 120kg)

WOD
7 rounds for time of:
7 Handstand Pushups
7 T2B

Skill/Strength
3 rope climbs
3x3 rope pulls
3x7 GHD hypers & sit ups

WOD
3rds if this for time:
10 Pistols R leg
10 Knees to Elbows
10 Pistols L leg
20 Push Ups