Power Clean + Clean 172 (1+2)r2s
184 (1+2)r3s
Snatch Balance 137 3r2s
147 3r
158 3r2s
Push Press 144 5r5s
Muscle Snatch 88 5r
94.5 4r
101.25 3r2s

about 1-1.5 hours yardwork

45min amrap:

• 20cal BikeErg
• 10 selänojennus selkäpenkissä lisäpainolla
• 20cal SkiErg
• 10 istumaannousu lisäpainolla

Painot kommenttiin.

Track & Field
4 Laps of the Infield + Dynamic Stretching
10x6 Low Hurdles Alternating Single-Leg Jumps
6x50m Heel-to-Toe Runs
6xDecuple Jumps
8xPentuple Jumps
10xCompetition style Triple Jump
3x(10m Fast high knee sprint + 10m Easy low knee run + 10m Fast high knee sprint + 10m Easy low knee run + 10m Fast high knee sprint)
3x30m Easy low knee run + 30m Fast high knee sprint
3xBand Resisted High Knees and Low Knees (timed intervals)
Foam Rolling

21 EMOM
-5 t2b
-5 front sq (50kg)
-5 kipping pullups

12′ EMOM OF:
3 x Power clean
– Start with 70% 1RM of your clean and try to add some weight until the end of 12′.

5′ REST

21-15 AND 9 REPS FOR TIME OF:

Sumodeadlift High Pull 40/30 kg
Bar-jumping Burpee

-Time cap 14′

Baseline Workout Benchmark:
- 500M Row
- 40 Air Squats
- 30 Sit Ups
- 20 Push Ups
- 10 Pull Ups [few strict, mostly at beginning]

Post:
- Re-did Crossfit Test #1: 140 pound bench press (PR) * 24 pull-ups
- 5 strict press at 75 pounds
- 5 chained muscle-ups
- 5 strict press at 75 pounds

Comments:
Squats were surprisingly tough after the row. Kept a 2:05-2:08 pace the whole row - good pace for me, and starting getting tough at the end. Struggled with the last few strict press

Buy In: Bench Press 5-5-3-3-1-1-1-1 (At least 3 sets @ or above 90% of 1RM)

Missed my 1RM at 225 :|

Ten rounds, each for time of:
100 meter Sprint
Rest 90 seconds

Cash Out: Close-grip dumbbell floor presses with mini band around your back 8-8-8

En CrossFit Nordlicht
Warm-up:
3 rounds:
row 500m
10 burpees
WOD
AMRAP 15 (era AMRAP 20 pero como el resto estaban fundidos lo corto en 15)
5 pull-up
10 jumping lunge
15 kb swing 24kg
(hice 10 rondas + 4 pull-ups, pensaba que era a 20 min y estaba reservando un poco, 304reps)

A,
2 Banded Squats, pick load

Every 1 min for 10 mins.

Use mini bands and 50% of your 1RM back squat.

B,
3 rounds for time of:
Run, 400 m
21 Kettlebell USa Swings @24/16kg
12 Pull-ups

Goal:
Start to push the pace and get some intensity back but don't stress on your time.

C,
For distance:
Trail Run: 1x 30 mins

For time
40 Hang DB power snaches 15/22,5
40 wall balls 6/9
40 DB power cleans
40 lunges
40 DB push presses
40 box jumps M/L
40 Russian hex DB swings 15/22,5
40 mountain climbers (both legs 40)
40 ring rows
40 High burpees