1 round of cindy
1 C&J (135/95)
1 round of cindy
2 C&J
...
1 round of cindy
10 C&J

Cindy = 5 pull ups, 10 pushups, 15 air squats

21-15-9
Ring Dips
Pull ups
Back Squat, 135/95

WOD

1. 4
2. 3
3. 2
4. 2
5. 2
6. 3
7. 3
8. 1
9. 0

Post WOD

• 50 Walking Lunges
• 50 Back Extensions

4 rds
10x Barbell Thruster
10x Push up
10x Situps

Then

5 rds
7x Back Squat 60k
10x Burpee Box Jumps
Carry 45k 80m

16:56mins

Then 5k run - 21:37mins

Clean

1-1-1-1-1-1-1 (135# max)

MetCon: 21-15-9 for time

Thrusters (65#)

Jumping Pull-ups

4:46

Of course I was the last to finish in a class of about 30. meh, good thing i got that done off the Crossfit bucket list early haha. I guess i need to be eating more during the day. I’ll keep working of clean form too. Still limited in shoulder flexibility but working to get the elbows up quick.

15 abmat situps
10 thrusters (did 44 lb kb)

5 rounds
Finished with 200 flutterkicks

100 m run ( i did 200m run)
10x burpees
10x pushups
10x mtn climbers
10x situps
10x prisoner squats

5 rounds

20x
Pullups
Pushups
Abmat sit ups
Air Squats

40x
Pullups
Pushups
Abmat sit ups
Air Squats

60x
Pullups
Pushups
Abmat sit ups
Air Squats

Unpartioned.

5 Rounds of 12-9-6 of:

Deadlift - 155 lbs
Power Clean - 155 lbs
Push Press - 155 lbs

Strength: 5 mins to build upto 85-90% of your 1rm C&J
Then perform 1 rep Emom for 10 mins

Wod: 2x4 min amraps (1 min rest)
1A: 4 min amrap
10 AKBS
20 DUs
1B: 4 min amrap
10 Burpees
20 DUs

Wod: same the rest of this week we are reaching are peaking stage in the cycle so move fast and go hard
(Last weeks wod that got changed)