hang squat clean & jerk: 80% x 1 x 2; 90% x 1 x 2 (no idea what weights I used)

shoulder press: 3 rep max - 90 lbs

Then 3 rounds of:
200m run
25 unbroken pullup (I got way less than 25, can't remember how many)
rest 3 minutes

Helen

Warmup:
Jumprope
Leg swings
Squats

2 rounds of :
10 Turkish getups (12kg then 10lb) -- 5 each arm
10 ring rows


Workout:
Box squat jumps 3-3-3-3-3 @ 24-27-29-31-32 inches

Box squat jumps are where you do a squat, slowly, to lengthen your hamstrings, into a seated low squat position onto a box. Then you basically sit back and relax your leg muscles. Then, explode up and jump onto a tall box.

Then, Helen:
3 rounds for time of:
400m run
21 kb swings (16kg)
12 pullups

12:35

Nemescrimmage, then went to the box and worked handstand pushups from a stationary headstand on the wall. Way, way harder than it seems.

CrossFit Chicago workout, woot!

Some barbell start position work for oly lifts.

Then for time:
10 power cleans (100 lbs)
50 double unders
8 power cleans
40 double unders
6 power cleans
30 double unders
4 power cleans
20 double unders
2 power cleans
10 double unders

I think I finished in 11:something

6 sets for max reps of:
30 seconds handstand pushups
30 seconds rest
30 seconds pullups
30 seconds rest
30 seconds ring dips
30 seconds rest

Total reps: 110


Then 2 rounds of:
800m run
rest 3 minutes

3:45, 3:49

power clean: 4-2-2-2 @ 105-115-115-115 (65%/75%)

front squat: 3-3-3 @ 125-125-125 (80%)


RECORDED
tabata mash-up - for max reps: 8 rounds, 20 seconds on, 10 seconds off of:

overhead walking lunges (25lb)
strict pullups
situps

244 total reps

Team workout for time:

800m run

Then 3 rounds of:
15 kb swing (16kg)
15 pushups
15 pullups
15 wall balls (14lb) <-- I switched to 35 lb push press after 2 rounds cause of my IT band

100 flutterkicks

Then another 3 rounds of:
15 kb swing (16kg)
15 pushups
15 pullups
15 wall ball (14lb) <-- subbed in 35 lb push press

800m run

Me, K, and Mo finished in 44:55

Skill work: Muscle ups and handstand pushups.

I'm now at 21 muscle ups on my quest for my first "30 for time."

clean and jerk: 2-2-2-2-2 @ 115 (80%)

floor press: 3 rep max @ 115

Then 3 sets of:
20 unbroken pullups
50 double unders
rest 3 minutes

I got something like 15-12-10 pullups

Power Snatch: 2-2-1-1 @ 85-85-95-95 (80%, 90%)

Back Squat: 2-2-2 @ 120 (rehab on IT band)
follow each set with max strict pullups (I got 12 total)

Then 3 sets for time of:
200m run
rest 3 minutes

32 sec -34 sec - DNF (IT band and hamstring tightened up, yikes)

Skill work: Muscle ups and handstand pushups

Snatch: 2-2-2-2 @ 85 (80%)

Handstand pushups: 3-3-3, kipping middle of floor
Handstand pushups: 3-3, no kip, parallelettes to a med ball, some failing

Then 3 rounds for time of:
15 pullups
20 pushups
25 situps
30 squats (I subbed in 12 kg kettlebell swings)
rest 2 minutes

16:04
(goal = unbroken...I did not achieve this)

Clean and Jerk: 2-2-1-1 @ 105-115-125-125 (80%, 85%)

Front Squat work on a 35 lb bar (stupid IT band)

Then for reps:
10 total intervals: 30 seconds on, 30 seconds off, alternating movements of:
strict pullups
strict ring dips

Pullups: 6-4-5-4-4
Ring Dips: 6-6-5-5-4

Skill work: Handstand pushups and muscle ups