3mi recovery run on Montour trail with Ellie
Time: 29:24
Avg Pace: 9:47
Elevation: 119ft
Calories: 418

http://connect.garmin.com/activity/143850707

Snowy trail made it a little slow going. Took it easy

-Buy In-
Back Squat 5/3/1 – Week 4, Cycle 1
40% x5, 50% x5, 60% x5 (120#, 145#, 175#)

WOD (Crossfit Football)
Complete 8 rounds:
3 Power Cleans @ 75% of body weight
3 Broad Jumps for max distance
*Once you are done with your power cleans, perform 3 broad jumps for max distance.
*Rest 1 minute between rounds.

Used 135# for cleans, 75% BW was 138#, rounded down due to deload week. Cleans all felt good and easy. Focused on technique of landing and catching bar after hip extension.

Max broad jump: 96.5"

-Cash Out-
2 x 10 Split Squats (each leg)
-used 44# kettle bells
Bench 5/3/1 Cycle 1 Wk 3
(75% x5, 85% x3, 95% x1+)
160 x5, 180 x3, 200 x13)

Back Squats 3-3-3-3-3 Warm up with low weight, then use the same weight for each set of . Weight should be between 70-75% of 1rm - 205#

Then;

15 min. AMRAP

200m run

15 SDHP 75

10 Kettlebell snatch 1.5 - 5 ea. arm

5 rounds + 10 SDHP

Then, immediately following WOD

Max time handstand hold - did not complete handstand. need to work on being comfortable in handstand position first.

10 Rounds:

10 Thrusters (#95)
10 ring push ups

WOD ---

Snatch 3 x 10
Snatch Pull 3 X 10
Front Squats 5 x 3

Ryan S. --- Snatch Pull 10 x 95, 10 x 115, 10 x 115
Front Squat 3 x 135, 3 x 155, 3 x 155, 3 x 155, 3 x 175

Denzil --- Snatch Pull 10 x 95, 10 x 95, 10 x 95
Front Squat 3 x 115, 3 x 135, 3 x 135, 3 x 135, 3 x 155

Ryan L. --- Snatch 10 x 95, 10 x 105, 10 x 115
Snatch Pull 10 x 105, 10 x 135, 10 x 135
Front Squat 3 x 165, 3 x 175, 3 x 185, 3 x 195, 2 x 205

Aaron --- Snatch 2 x 5 (95), 2 x 5 (115)
Front Squat 3 x 95, 3 x 135, 3 x 155, 3 x 165, 3 x 175

Amy --- Snatch Pull 3 x 10 (75)
Front Squat 5 x 3 (65)

Met Con ---

3 Rds for Time
400 m run
15 Burpees
15 Toes to Bar
15 Box Jumps 16'/24'

Ryan S. --- 14:36
Denzil --- 14:59
Ryan L --- 15:34
Aaron --- 19:05
Amy --- 18:06
Josh --- 20:04

7x2 deadlift (200) ran out of rounds!!

3 rounds of:
500m row
max double unders*

*double unders done for max reps while partner rows
rnd 1- 34
rnd 2- 47
rnd 3- 37

Pre WOD:
5x2 Thrusters (195)

---

WOD:
20 min AMRAP with a cap of 10 rounds
-5 Thrusters (115/75)
-10 Pullups
-100m Sprint

Finished 9 rounds + Thrusters in 20, finished at 21:30ish

Pre WOD:
5x2 Thrusters

---

WOD:
20 min AMRAP
-5 Thrusters (115/75)
-10 Pullups
-100m Sprint

8 Mile Run
2 x 4 mile loop road run
100 Air Squats
2 laps 40° Pool Swim
4 rope climb
100 Push Ups
100 Walking Lunges

5 x 200
5 x 235
10 x 265

Assistance:
3 x 10 Squat Good-mornings (185 lb.)

• Still extremely sore from Saturday...