1RM OH Squat - max 35 lbs (practised form)

Then

5 deadlifts - used 145 lbs
10 pull-ups - scaled to black band
15 sit-ups

AMRAP 10

A) Midline/Shoulder Stabilization
-Turkish Getup – 2 Reps EMOTM for 10 Minutes (progressive – KB or barbell)
Used dumbbell's: 35,50,60,65 failed

B) 3 Minute AMRAP
-5 strict press (95/65)
-7 ring dips
-5 plate touches/slams (45/25)
**rest 1 minute
**repeat for 4 total rounds

(held feet on the ground to assist with ring dips)

Rd 1 2+4
Rd 2 2+5
Rd 3 2
Rd 4 1+12

1 x 5 deadlift = 230 lbs

then…

10 deadlifts @ 65% = 130lbs
run 250m

4 rounds

A: Back squat 3x5
B: Floating Snatch pull 5x2
C: Shoulder press 3x5
D: Strict pull ups 4set

WARM UP
Mobililty
- Ball & Box: Hamstring
- Barbell: Sink Stretch
- PT Band & Band: Samson with Lunge
Dynamic Warm Up
- Row 5-10 min
Burgener Warm Up
Skill Transfer Drills

**WOD – 2012 CrossFit Games Regional: Individual Event 6
For time:
3 rounds of:
- 7 Deadlift (225)
- 7 Muscle-ups (First 7 RX, then Blue Band)

Then,
3 rounds of:
- 21 Wallball Shots (20/14#)
- 21 Toes-to-bar

Then,
- 100 foot Farmer carry, 70# dumbbells
- 28 Burpee Box Jumps, (24)
- 100 foot Farmer carry, 70# dumbbells
- 3 Muscle-ups**

25:07

WARM UP
Mobility
- Ball: 1st Rib w/ Shoulder Flexion
- Box: Hip Flexion
- Band: Lats
Dynamic Warm Up
KB Warm Up – 20:10×2 rounds
- Swing
- High Pull
- Snatch
Burgener Warm Up
Skill Transfer Drills

WOD
Overhead Squats 1-1-1-1-1-1-1 reps
(95-115-125-135F-135-155-165F)

Notes: I suck at overhead squats... I dropped the bar twice. I always feel off balance when I squat down and I don't know why. Must investigate! :P

3-3-3-3-3 deadlift - max 175 lbs

then…

10 deadlifts @ 75% 3RM - 130 lbs
max handstand push-ups - piked push-ups 20" box
rest 1 minute

3 rounds

Score: 24 handstand push-ups

Fran on Fire🔥
21-15-9
Rxd 40/30kg (90/65lb)
Fitness 30/20 (65/45lb)

Row calories
Pull ups
Thrusters
Burbees

Timecap 15’
Target sub 13’

4 x 3 @ 85% of clean 1RM. Full grip

Warmup:
3 rounds:
* 10 second wrist stretches
* 10 second samson stretch
* 10 push ups
* 10 GHD
* 5-8 dips
* Shoulder Press (95,115,115) x10
* OHS (95,115,135) x10

WOD:
Max Rounds in 20 Min
* 115 pound push press (scaled to 95), 10 reps
* 10 KB Swings, 1.5 pood (used 55# db)
* 10 Box jumps, 24 inch box

I misread and did shoulder press instead of push press. I easily could have done 115 if I did push press instead of shoulder press. Shoulder press was the hardest. KB swings unbroken, box jumps unbroken.

Cooldown:
100 double unders