200 meter run
1 min +left over from the run off
1 min of ring dips 7, 8, 9
1 min off
1 min of ABMAT 36, 38, 38
1 min off
1 minute of power cleans (95) 18, 18, 19

Benchmark

Deadlift:
-5 @ 75% of 1RM
-5 @ 80% of 1RM
-5+ @ 85% of 1RM

Metcon: "Treadmill Tabata"
20:10 x 8
Set treadmill at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!

Deadlift: 260(5), 275(5), 295(4)- grip failed, everything else felt good
Tabata: completed all 8 rounds at 8:00 pace

PreWOD:
Deadlifts (add #10 to 1RM)
5 @ 75% - 195#
5 @ 80% - 215#
5 @ 85% - 225#

WOD - 15 min cap
Reverse Ladder
10-9-8-7-6-5-4-3-2-1

BW Sumo deadlifts - did 165#
Knees to elbows
Burpees
Did 49 SDL
45 k2e and burpees

3 Power Cleans @ 155lbs on minute for 7 minutes

then

Front Squat
2-2-2-2-2

5x 135
2x 165
2x 165
2x 175
2x 185
2x 195

then 15 minutes of butterfly practice

Strength: 12 minutes to establish a 1RM Hang Snatch (squat is preferred).

-then-

5 rounds for time of:
3 Hang Power Snatches @ 80% (of above)
6 Box Jumps (30″/24″)
3 Hang Squat Snatches @ 80%
6 Box Jumps (30″/24″)
200m Run

*Post times.

Erin S- 70- 14:57 (20′/55)

Three rounds for time of:
115 pound Split snatch, alternating legs, 8 reps
7 Bar muscle-ups
Run 400 meters

75# split snatch
2x pu/ dip, 55# help

5rds
10 Hang clean 135#
50 Double Unders

Rest 3 min

Tabata Push Ups

19:32
63 push ups

For Time:

1000m Row
100 wall balls 20lbs
100 Ab-Mat Sit-Ups

100 Burpee Challenge Day 99