Squat 3X5,
225, 235, 245#

Press 3x5
135, 145, 155

5 Rounds for time
3 power jerks @ 95#
3 Burpees

CFFB actually called for 10 rounds but my diet and a couple of beers yesterday killed my metcon. Plus I did this early in the morning and had to go get ready for work.

Week 1: 70kg x 5, 81.25kg x 5, 92.5kg x 8
Week 2: 75kg x 3, 87.5kg x 3, 97.5kg x 7

Bench Press:
5x 75% of 1RM - 230
3x 85% of 1RM - 265
1+ 95% of 1RM - 295

Metcon:
For time, 21-15-9:
-Right-arm DB snatch (45/25) - used a 53# KB
-Burpees
-Left-arm DB snatch

Pre-Wod
1RM Deadlift
5x 75%
3x 85%
1+ 95% - 390#

Practiced with team for Europa

25 Back Squats @ 185

15 Curtis P's @ 75$
100 ft pushups

Practice HSPU

I got PR'd my deadlift by 5# - 390#

Four rounds of:

• Row 1,000 meters
• Rest 90 seconds

Weighted Pull Up:
- 10kg x 5, 20kg x 5, 30kg x 3
Incline Barbell Bench Press (Close Grip):
- 60kg x 5, 80kg x 3, 60kg x 10
Bent Over Barbell Row:
- 60kg x 10, 80kg x 5, 60kg x 10
Upright Barbell Row:
- 30kg x 5, 40kg x 5, 50kg x 3
Decline Dumbell Bench Press:
- 32kg x 10, 36kg x 10, 40kg x 8 (each dumbell)
Back Extensions:
- 20kg x 10 x 3

2 Rounds
1.6km Run
200 DU's
50 OHS (80/60)
50 Pull Ups

Completed OHS with broomstick, shoulder not right yet.

3 rounds
15 Pull Ups
15 Push Up

3 rep max squat.

Given 10 minutes to hit a 3 consecutive max. If any one rep in the set is no good, the set does not count, must re-rack and start over

215x3

Placed 3rd 5lbs behind 1st/2nd tie

That was huge for me as my 1 rep max is currently 230 and I really only struggled on the 3rd rep

Row 2011m
5 DL 275#
15 Squat Clean & Jerk 115#
34 KB Swings 1.5pd
34 Burpee
34 CTB Pull Ups
34 Box Jumps