5min AMRAP
7 Thrusters (55lbs)
14 Pull Ups

1min REST

5min AMRAP
7 Squat Snatches (55lbs)
14 Toes to Bar

My body shut down on the squat snatches... took me forever to get 1 set.

Strength
Bench Press 5×3 @ 85%
Kroc row w/ DB, 5×5 each arm, HEAVY

WOD
Level 1
AMRAP 20 of:
8 Ring Rows
8 Pushups (On knees)
8 Kettlebell Swings 16#

Skill/Strength
Not for time:
5 Rope Climbs (Ring dips)
1 Clean & Jerk @ 80% (45#)
4 Rope Climbs
3 C&J’s
3 R.C.’s
5 C&J’s
2 R.C.’s
7 C&J’s
1 R.C.

CrossFit WOD
2013 Regionals Event 5

For Time:
21-15-9
Deadlifts (315/205) (Scale to 65%) (55#)
Box Jumps (30/24) 24

New Max 1 rep Bench...115lbs that is a 10lb PR. Still injured but getting better.

Crossfit TOTAL: Back Squat, Shoulder Press, Deadlift added together.

back squat - 335-365- 385
shoulder press - 155- 170 -175f
deadlift - 405-445- 475
TOTAL = 1030

Strength
Every minute on the minute for
10 minutes
3 Deadlifts
*start heavy and end heavy. 10 pound jumps only

End #325

WOD
12 Minute AMRAP
12 Kettlebell swings (2,1.5)
12 Over the box jumps
12 Ring Dips

Level 2 (1.5,1), blue band dips

4 + 6

Ladder increasing by 3
3 burpees
run 50ft
3 squats
run 50ft

completed 24 burpees

AMRAP of
Run 200M
25 pushups

6 rounds

Bench Press 1Rep Max 245lbs

10.9.8.7.6.5.4.3.2.1.

Bench Press 185lbs
Toes to bar
Box jumps
Kb Swings 100lbs

6x4 @ 285. Legs were sore even as I started walking out of the gym

3x12 @115# Strict Press - moved to push press on about 9 of these reps. Should have gone lighter