PR on my squat snatch

WOD: The Nasty "25" for time

3 Rounds of: 25 burpees, 25 goblet squats (53lbs), 25 wall balls (20lbs), 25 push ups, 25 24" Box jumps, 25 KB swings (53lbs)

Time: 37:40

Wendler Strength:

Bench: 5x215, 5x230, 5x250
Cleans: 5x195, 5x205, 5x215

500M row for time: 1:34 PR

I think it was a little longer than 5k but I went with what my iPod thought for distance. Need to keep a faster pace, but felt pretty good to get running again.

Mile pace - 7:20
Best 1km - 4:13

CFT crossfit total

Squat 325
Press 145
Deadlift 335

CFT-805

Snatch - heavy single
- 95x1 / 115x1 / 135xfail
Clean & Jerk - heavy single
- 115x1 / 135x1 / 155x1
Front Squat - heavy double
- 155x1 / 185x1 / 205x1 / 225x1 / 235x1

3 sets; no rest:
15 KB swings
15 hanging leg raise or knees to elbows

5 rounds:
20 Pull ups
30 Push-ups
40 Sit-ups
50 Squats

Rest exactly 3:00 between rounds

Time: 23:27 including the 3 minute rests breaks between rounds
11:27 excluding rest periods

5-5-3-3-1-1 Push Press 75# max. Almost had 80# (next time!)

Then,

15min AMRAP

5 HSPU - MOD: Blue Band/Green Band. First time I was able to do a handstand with the bands instead of the butt box! Next time try Green Band/Green Band.

10 Toes 2 Bar - MOD: As close to K2E as I could get... Really gotta work on that. My hands are a hot mess from the bar :(

20 Squats

8 rounds + 17 reps

Skill:
Heavy single KB Clean & Press
5 x 3 w/s

15 minute AMRAP
10 x kb clean&press (5w/5s)
15 x squats
7 x Pullups

*we will do this workout again on 16MAR on the 25th day of the Paleo Challenge to measure progress

Front Squat (2secs lower, explosive up) + Weighted Pull Ups:
- 70kg x 8 + 20kg x 4
- 80kg x 6 + 25kg x 4
- 90kg x 4 + 25kg x 4
- 90kg x 2 + 20kg x 4
- 60kg x 10 + BW x 10

Romanian Split Squat (Barbell on back, 3secs lower, 1sec at bottom, explosive up) + Decline Plate Sit Ups:
- 30kg x 5 (each leg) + 20kg x 10
- 30kg x 6 + 20kg x 10
- 30kg x 7 + 20kg x 10

Lying Hamstring Curl Machine (3secs lower, 3 secs up) + Side Bends:
- 3 rounds
- 10kg x 7 (each leg) + 20kg x 7 (each side)

THRUSTER + BOX JUMPS:
- 10,9,8,7,6,5,4,3,2,1 reps of the following couplet:
- 18kg Dumbell Thruster (each dumbell)
- 30" Box Jump

6 toes to eh
8 ring pushups (scaledstanding)
10 air squats

6 rounds + 4 toes up.

pushups were hardest.