EMOM 10m
Odd 10burpee
Even 5 pull ups+ 7 haning leg raise

Strength

Squat 5rm

140#

then perform 2×5 @ 90% of 5rm

Press 1-1-1-1-1

My score: 60-65-70-75-80#

COMPARE TO LAST RESULTS HERE

Wod

4 Rounds

At the top of each 3:00 round

Run 400m

Wall Balls

Class is at 4:30 Monday:

Skill:
7 X 1 of the following Snatch Complex
- Hi hang squat snatch
- Lower bar to 1" off floor and complete a full squat snatch (feel it in the hammies)

Cond:
"Nancy"
5 Rounds for Time
- Stoplight Run
- 15 OH Squat (95/65)

Warm-up: CrossFit One

WOD

With a 3 minute running clock do:

400m Run

Wall-balls 20/14lbs

*after the 400m run do as many wall-balls as possible with the remaining time to 3 minutes. Rest 1 minute and repeat a total of 5 rounds.

after bash: mobility

Pre-WOD
Find a 1 RM Front Squat (185)
Find a 1 RM Back Squat (205)

WOD
3 RFT:
-50 II unders (modification-7 Burpees and 1:1)
-20 T2B

Strength:

Back Squats - 8x135, 8x185, 8x225, 8x265, 8x300

Metcon:

4 Rnds: 10 Back Squats (225lbs), 15 KBs (70lbs), 20 V-ups

Time - 14:08

95/65
I did 35.

21-15-9
Power clean (135/95)
Ring dips

3x5 Back Squat 65lbs
3x5 Strict Press 45lbs

then

10 kb Thrusters
1 Burpee
9 kb Thrusters
2 Burpees
8 kb Thrusters
3 Burpees
7 kb Thrusters
4 Burpees
6 kb Thrusters
5 Burpees
3 kb Thrusters

8min AMRAP
8 Push Press 135#
8 TTB

Rest 2min

7min AMRAP
7 Hang Power Clean 135#
7 Bar over burpees

50 burpee cashout

5rds each set
23:13 total time