FOR TIME:
21-18-15-12-9-6-3
DB HANG CLEAN AND JERK 2× 22.5/15
T2B

4 sets of 2 bench presses

skill
3x10 weighted back extensions (15kg)
snatches 40kg-50kg
clean & split jerk 50kg-60kg-70kg

strength
back squats 3-3-3-3-1
70kg-80kg-90kg-100kg-110kg

workout
21-15-9
pullups
burpees
wrong order but still was okay!

Strength:
15 x Back squat @ 80% = 285#
16 x Bench Press @ 80% = 230#

WOD

AMRAP 18:

20 KB swings (1.5/1.0)
20 squats
10m handstand walk
20 sit-ups
20 wall balls (20/15)
10m handstand walk

Scaled the handstand walk to 20 handstand shoulder touches...these sucked and took forever.

Cashout = 10 manmakers

A- WU- AFAP: 50 Ball Slams (20/15) + 1 Minute Each: Sit Up/Walking Lunges/Rope Undulation

B- Stone To Shoulder- 3/3/3/3/3 Max Effort – 12 Minute Cap

C- Sumo DeadLift- 10 Minutes To A Heavy Single

D- 6 min AMRAP - 30 K.B. Goblet Squats (2/1.5 pood)/10 K.B. USSR Swing (2/1.5 pood)/20 Calorie Row/20 K.B. Goblet Squats/20 K.B. USSR Swings/20 Calorie Row/10 K.B. Goblet Squat/30 K.B. USSR Swing/20 Calorie Row

---

Ball slams (10#) - 2:02
Stone to shoulder - 45#
Sumo deadlift - 120#
Swings/squats - 16kg kb

AMRAP - 5:51 (finished @ 20 kb swings)

A.
Five sets of:
Back Squat x 2-4 reps @ 30X1
Rest 60 seconds
Single-Arm Dumbbell Row x 8-10 reps @ 2111
Rest 2 minutes
For the Back Squats, I worked my way up to 245, and successfully did a couple of reps. These felt awkward at first post 13.3, but eventually felt better. For the Single-Arm Dumbbell Rows, I worked my way up to 65#, but stayed there.

B.
For time:
Row 1000 Meter
followed immediately by . . .
Three rounds of:
Double-Unders x 30 reps
Kettlebell Swings x 20 reps
Handstand Push-Ups x 10 reps
I did the 1000m Row in 3:50. For the Kettlebell Swings, I did these with 24kg (55#), but I was able to get through them in two sets of 10. For the Handstand Push-Ups, I did sets of Handstand Holds, but nothing more at this point.

A.
Four Sets of:
Clean x 1.1.1.1 (rest 10 seconds between singles)
Rest 30 seconds
Handstand Push-ups x max reps
Rest 2-3 minutes
I worked up to 165 for 4x1, but I didn't rest between singles. For the Handstand Push-Ups, I tried a Handstand Hold for a little while, and then I tried to lower down, but couldn't get back up again.

B.
Three rounds for time of:
Deadlift x 15
Hang Power Clean x 12
Front Squat x 9
Jerk x 6
I did the first set with 135, but couldn't get consistent movement, so I lowered the weight down to 115 and was more continuous. With 115, I had to stop after each exercise, but with 135, I had to break things down into sets of 3.

http://www.crossfitnorthfulton.com

Back Squat:
Warm Up Back Squats to 90%
90% x 4 X 5 reps
80% X 3 X 10 reps

Beginners do 3 sets of 10 reps

+

3 RFT
7 Hang Power Cleans 185/125
7 HSPU

Beginners/Intermediates:
5 Rounds:
7 Power Cleans 135/95 95/65 75/53
7 HSPU
250m Row

EMOM x 6 MINUTES

MIN 1 - 10-15 SA DB Incline Bench Press (R)

MIN 2 - 10-15 SA DB Incline Bench Press (L)

(Score is Weight)

WORKOUT

"NCFIT S&C BASELINE I"

TEAMS of 2:

I. AMRAP x 6 MINUTES

Max Assault Bike

(Score is Cals)

-Rest as Needed-

II. AMRAP x 6 MINUTES

5 Strict Pull-ups

10 Push-ups

(Score is Rounds + Reps)

10-20-30-40-30-20-10 cal
- Bike-erg
- SkiErg
- Assault bike
- Row