-7 X 3 Bench Press (195, 200, 205, 210, 215, 220, 220)
**215 used to be my 1RM.

WOD: 12 Minute AMRAP

-21 DU
-15 HRPU
-9 C2B

5 rounds plus 21 DU's

strenght:
60 kg max shoulder press

skill
DU + squat snatch, O/H squat

WOD
30 hs pushups
40 pullups
50 kb swings
60 situps
70 burpees

spent about 6:30 minutes on the handstand pushups which caused me a lot...

work your way to heavy 70-75% of 1rm

135#
155#
175#
175#
175#

5 RFT

20 pushups
30 sit ups
40 air squats
10 burpees

3 min rest between rounds
20:56

Decided to make today "FashionFit" and get our athletes laughing and cracking jokes (see photo). I love my CrossFit ... a ton ... but sometimes I think we all need to be reminded that it should be fun (even the suffering).

Warm Up:
First with PVC, then with 45 lb. Bar
5 Shoulder Press
5 Push Press
5 Push Jerks

Then …
10 Push Ups
15 Sit Ups

Mobility:
PVC Pass-through
Skin the Cat

Max Effort:
7x 2 @ 80% of 1RM
Shoulder Press
[115 lb., 115 lb., 115 lb., 120 lb., 120 lb., 125 lb., 115 lb.]

MetCon:
4x
5 Push Jerk @ 135 lb. (Clean from the ground once and you may do you all 5 jerks after the clean)
15 Russian Kettle Bell Swings @ 2 pood
20 Push Ups
Run 200 meters

“Nancy”

400m Run

15 Overhead squats 95

PR by 3 mins from last time

Bench press
4x7

Rowing intervals:
5x5min ,rest 5min btw sets
(vedot 1-3 , jätä vähän varaa, syke anaerobiselle kynnykselle)
(4-5 kovaa, pyri vielä niin että jälkimmäinen om kovempi eli kaikki pelisse)

8 x snatch + hang snatch + ohs

65-70% 1 rm snatch

10 Rounds For Time:

15/12 Calorie Row

15 Wall Balls (9/6)

Rest 1 Minute Between Rounds

*Score = Time it takes to complete the workout