Pre-Wod
5 X 2 Bench Press

For time: 21-15-9
Pushups (Mod: Ring Push Ups or Hand Release)
T2B
Box Jumps (used 30")

warmup

5 x 5 squat at 170 lbs <- 10 lb increase over last week.

The 4th and 5th set were easier than the 1st and 2nd. I need to do a better warmup.

A: Bench press amrap@85%
B1: Lat pull downs 3set
B2: Seated Shoulder press 3set
C1: DB Reverse Shoulder flys 2set
C2: Cgbp 2set
D: triceps push downs 1xMax

Back Squat 5-5-5-5-5

Then,

12 Front squats 155/105 (MOD 65#)

21 KBS 1.5/1p

200m run

4 Rounds

Only took the Back Squat to 105#. Focusing on my hip issue. I noticed all my weight is being put on my left foot. Trying to focus on shifting weigh to my right foot vs. previous focus on my hips... felt slightly more stable. Keep at it. 65# felt like plenty for the workout.

150 min
Warm up for 20 min

1.BCTB
- BFLY x 45
- BCTB x 40 (singles)

2.WL
A. Clean complex
Build up to heavy 1 Clean pull + 1 Clean below the knee in 12 minutes
- 35 40 45 50 55 60 65 kg

B. Clean pulls
- Not done

C. Split jerk > push jerk
3x2
- "0.5-0 reps in the tank"
- New set every 3 minutes
- 57.5 60 62.5 kg

3.Conditioning
5 rounds for quality:
7 OHS
7 Power snatch
50 DU
- 35 kg > 30 kg
- Barbell movements in unbroken sets
- Time: 11.55

4.Core
- Not done

Triset!!
4 work sets each!

Crossbody Romanian Deadlift x 8-10 each 3s down.
Rest 60s
Single Arm Band Assisted Chin-up x 3-5 each
Rest 60s
Landmine Deadbug x 30-45s each.
Rest 60s

• Try to improve on last week

110 min
Warm up for 15 min

1.BTB
- BFLY x 50
- BCTB x 35

2.Conditioning
Aerobic work for 35 min:
Easy bike
2.32/1000 m

20 min. AMRAP

2 person teams

While 1 team member is running 200m, the other is doing wallballs.
switch off after 200m is run.

Total reps are number of Wallballs.

I teamed up with a visiting Crossfitter named Doug from a Georgia affiliate.
we totaled 320 Wallballs. Nice work Doug.

3 Rounds of:
20 – Snatches (M115/W80)
20 – Hand Release Burpees
For Time
Note: When you are done, IMMEDIATELY, perform single arm farmers carry for an entire 5 minutes. Men’s prescription 70lb., Women 55lb. You are walking it out, only holding one KB. Only switch arms during the 5 minutes when your grip has completely burned out. By using one, balance and stability will be much difficult. I want you performing it right away, so you try and control your breath and recover while still doing work. For the hand release burpees, just lift hands off the ground at the bottom before coming up.

High Bar Back Squat: 1X5 @ 75%, 1X3 @ 80%, 1X3 @ 85%, 3X1 @ 90% – rest 2:00
140-150-160-165

Notes: Percentage should be based off of your most recent 1RM Squat.

-then-

5 rounds for total working time of:

3 HPC @ 80% (of 1rm Clean) 135#
6 Box Jumps 36/30″ 15 planks
12 T2B
Sprint 100m shuttle
3 Hang Squat Cleans @ 80% 115#

Rest 1:1