3 rounds of:
5 front squats @ 105
10 sec rest
5 1/4-squat jumps
3 min rest

Then:
10 thrusters @ 65
10 burpees
30 double unders

Bailed early because I needed a break.

Deadlift 5-5-4-3-3-2-2 @ 95, 135, 165, 195, 215, 235, 250(PR!)

Deadlift 5x3 @ 210 w/ 90-120 sec rest

Then 3 rounds of:
8 Romanian deadlift @ 85 lbs
90sec rest
8 Barbell row @ 85 lbs
90sec rest
8 Chinups w/ .75-inch band
90sec rest
8 good mornings @ 85 lbs
2 min rest

Deadlift 5-5-3-3-2-2 @ 95-145-185-205-225-240 (PR!)

Deadlift 6x3 @ 195 w/ 90-120 sec rest

8 Romanian deadlift @ 95 lbs
90sec rest
8 Barbell row @ 95 lbs
90sec rest
8 Chinups w/ 1-inch band
90sec rest
6 good mornings @ 95 lbs

Deadlift 5-5-3-3-2-2 @ 95-135-165-195-215-225

Deadlift 8x3 @ 180 w/ 90sec rest

Then 3 rounds of:
8 Romanian deadlift @ 75 lbs
90sec rest
8 Barbell row @ 75 lbs
90sec rest
8 Chinups w/ 1.25-inch band
90sec rest
8 good mornings @ 75 lbs
2-3 min rest

10 minutes max step ups (20") -- 209
2 min rest
10 minutes max row -- 2154m / 124 calories
2 min rest
10 minutes max double unders -- 381

Week 1 of this.

Work sets: Deadlift 5-5-3-3-2-2 @ 45-95-145-175-195-210

Speed sets: Deadlift 8x3 @ 165 w/ 90sec rest

Then 3 rounds of:
8 Romanian deadlift @ 65 lbs
90 sec rest
8 Bent over row @ 65 lbs
90 sec rest
8 chinups w/ 1.25-inch band
90 sec rest
8 good mornings @ 65 lbs
2-3 min rest

Overhead squat 10 minutes build to heavy single 5-3-2-1-1-1 @ 65-85-95-105-115-125(PR TIE!)

Back squat 10 minutes build to heavy 5 5-5 @ 135-155 (then kinda got distracted, oops)


Then 10 minutes AMRAP / AFAP (1-10-1):
goblet forward lunge, 16kg
strict pullups

8 rounds + 9 lunges + 2 pullups

15 minutes AMRAP Team Workout:

4 people on a team. At any given time, one person is resting and the other 3 are doing:
Wall balls (14lbs for females)
Russian kb swing (16kg for females)
Row for calories

My team got 1015 total reps (245 wb, 413 kb, 257 cals)

For time:
75 pullups
75 burpees

I did 57 of each in maybe 10:something? And then I quit because I was hungry.

Back squat 5-3-2 @ 85-115-135

Then 2 rounds of:
3 back squat @ 135
90 sec rest
max strict chinups (5-4)
90 sec rest

Then stopped because I was illin like Bob Dylan.

Deadlift 5-5-3-1-1-1-F @ 95-145-195-215-235-255-(265)

4 x 40m Farmer Carry w/ 24kg kbs

Overhead squat 5-3-2-5-5-5 @ 85-95-100-85-85-85 w/2 min rest

Then 4 rounds of:
minute 1 - max ring dips in 30 sec
minute 2 - 200m row
minute 3 - max burpees in 30 sec

Dips: 4 - 4 - 6 negatives - 7 negatives
Row: 0:42 - 0:44 - 0:43 - 0:42
Burpees: 7 - 7 - 6 - 7

Deadlift 5-5-5-5-5 @ 125-125-155-175-195

Shoulder Press 5-5-5-5 @ 35-55-75-85

Back squat 5-5-3-2 @ 45-95-115-145

5 rounds of:
5 back squat @ 125-125-125-95-95
60 sec rest
max strict chinups (5-4-5-4-2)
60 sec rest

Then 3 rounds of:
30 sec max American kb swing @ 16kg (15-16-16)
30 sec max double unders (30-34-41)
30 sec max box jumps (20", step down) (8-8-9)
2 minutes rest

7 minute AMRAP:
7 power clean @ 65lb
7 calorie row
(5 rounds +7 +2)

rest 3 minutes

4 minute AMRAP (Rx was 7, I quit early):
7 russian KB swing @ 24kg
7 abmat situps
(7 rounds)

3k Row
13:15 (PR, sort of, it's the first time I've ever done this)

Gah. So far out of date.

Turkish getup 15/arm @ 20lbs

Then 7 minutes max reps pyramid (1-10-1) of:
Russian kb swing (16kg)
hspu
6 rounds + 7 swings + 2 hspu

The for time:
500m row (1:57.9)
25 burpee
4:07 total time

Warmup:
BB Complex @ 35-65-65 (3x deadlift, hpc, hsc, push press)

Workout:
1.1 Power Clean/Hang Squat Clean 2-2-2-2-2 @ 85

Deadlift 5-3-2-5-5-5 @ 85-115-135-165-135-135

Push Press / Push Jerk 3.3-3.3-2.2-(1.1 x 5) @ 35-65-85-105-110-115-120-125

Then Tabata situps till it got stupid:
14-13-14-13-14-14-8

Box Jumps 5-5-5 @ 30-31.5-31.5-31.5" w/ 30s rest

3 rounds of:
4 DB Jump Shrugs @ 30
30s rest
L Test
45s rest

2x L Test w/ 45s rest
Push Press 4-4-4-4 @ 40kg w/ 60s rest
Bench Press 14-12-10 @ 32kg w/ 75s rest
Military Press 12-12-12 @ 20kg w/ 75s rest
Renegade Row w/Pushup 6-6-6/arm @ 15lbs w/ 60s rest
MB OH Reaches 12-12-12 @ 14lbs w/ 45s rest

3 rounds of:
12 DB Reverse Fly @ 5lbs
12 Banded Pull Aparts w/ small band
60s rest

3x Triple Broad Jumps w/ 30 sec rest (23'11.5" best)
4x 5-10-5 w/ 30-45 sec rest
4x 5 yards - backpedal - 10 yards - backpedal w/ 30-45s rest
Hang snatch pull 3-3-3 @ 35-45-45kg w/ 60s rest
Hang snatch 3-3-3 @ 27kg w/ 60s rest
Back squat 14-12-10-8 @ 54kg w/ 75s rest
RDL 12-12-12 @ 45kg w/ 75s rest
AMRAP Strict TTB 12-8-6

3 rounds of:
6 buddy hamstrings
30 sec rest
12 DB calf raises @ 25-30-30lbs
30 sec rest

Drop High Jumps to 10 yard sprint 5-5-5 w/ 30s rest
10x 40 Yard Dash out of stance w/ 60s rest
Hang clean high pull 4-4-4 @ 105 lbs w/ 60s rest
DB Snatch 3-3-3/arm @ 25-30-35 w/ 60s rest
Deadlift 7-7-7 @ 165 lbs w/ 75s rest
Front squat 20-16-12 @ 65 lbs w/ 75s rest
AMRAP Chinups 3-3-4

3 rounds of:
6 MB Power Ceiling Throws @ 12 lbs
12 MB Rainbow Slams @ 12 lbs
45s rest

Box Jumps 5-5-5 @ 30" w/ 30s rest

3 rounds of:
4 DB Jump Shrugs @ 25-30-30
30s rest
L Test
45s rest

Push Press 4-4-4-4 @ 39kg w/ 60s rest
Bench Press 14-12-10 @ 31kg w/ 75s rest
Military Press 12-12-12 @ 20kg w/ 75s rest
Renegade Row w/Pushup 6-6-6/arm @ 15lbs w/ 60s rest
MB OH Reaches 12-12-12 @ 14lbs w/ 45s rest

3 rounds of:
12 DB Reverse Fly @ 5lbs
12 Banded Pull Aparts w/ small band
60s rest

3x Triple Broad Jump (best 23'8")
4x 5-10-5 drill w/ 30-45s rest
4x 5 yards - backpedal - 10 yards - backpedal w/ 30-45s rest
Hang snatch pull 3-3-3 @ 45kg
Back squat 20-16-12 @ 46kg
RDL 12-12-12 @ 46kg
AMRAP Strict TTB 10-7-6

3 rounds of:
6 buddy hamstrings
30 sec rest
12 DB calf raises @ 20-25-25lbs
30 sec rest

Tuck jump 10-10-10-10 w/ 30 sec rest
Hang clean pull 4-4-4 @ 52kg
Power clean 4-4-4 @ 42kg
Bent over row 12-12-12 @ 15-20-25kg
Axial loaded step ups 8-8-8/leg @ 20kg
Max Strict pullups 4-3-3
DB Row 12-12-12/arm @ 20-25-25lbs

3 rounds of:
12 lateral KB swing @ 16kg
8 towel hamstring/leg
60 seconds rest

5x 5-10-15 suicide w/ 90 sec rest

Bench Press 4rm (47kg ~103.6 lbs)


Bench Press 3-2-1-1-4-4 @ 30-37-40-43-45-47kg
Box Jumps 5-5-5-5 @ 30"
DB Jump Shrugs 4-4-4 @ 15-25-25lbs
Push Press 4-4-4-4 @ 39kg
Bench Press 14-12-10 @ 31kg
Shoulder Press 12-12-12 @ 26-25-25kg
Renegade Row w/Pushup 6-6-6/arm @ 15lbs
MedBall Overhead Reach 12-12-12 @ 14lbs

3 rounds of:
12 DB Reverse Fly @ 10-8-8lbs
12 Banded pullaparts
60 sec rest

L Test x5

Push Press 1rm (55kg ~121.3 lbs)


Push Press 3-2-1-1-1-1-F-F-F @ 35-43-46-51-54-55-56-56-56kg
3x Triple broad jump (22'7" max)
Hang snatch pull 3-3-3 @ 25-35-45kg
Hang snatch 3-3-3 @ 27kg
Back squat 20-16-12 @ 46kg
RDL 12-12-12 @ 46kg

3x AMRAP Strict TTB (7-6-6)

Then 3 rounds of:
6 buddy hamstrings
12 dumbbell calf raises w/ 10-15-15lbs

4x 5-10-5 drill
4x 5-backpedal-10-backpedal drill

Power Clean 1rm (65kg ~143.3 lbs)
Jerk 1rm (63kg ~138.9 lbs)
Deadlift 1rm (115kg ~253.5 lbs)

Power Clean 3-2-1-1-1-F-F-F-F @ 40-51-54-61-65-67-67-67-66kg
Jerk 3-2-1-1-1-1-1-F-1 @ 40-51-52-55-58-60-62-64-63kg
Deadlift 3-2-1-1-1-1-F @ 71-89-95-102-112-115-117kg

Power Snatch 1rm (42kg ~92.6 lbs)
Back Squat 4rm (82kg ~180.8 lbs)
Shoulder Press 4rm (39kg ~86 lbs)

Power Snatch 3-2-1-1-1-F-F-1-F @ 25-32-35-37-40-42-42-42-43kg
Back Squat 3-2-1-1-4-4-4-F @ 51-63-68-73-75-80-82-83kg
Shoulder Press 3-2-1-1-4-F-4-F @ 27-31-34-37-38-39-39-40kg

NFL Combine pretest

Vertical Jump - 21"
Broad Jump - 98" (8'2")
40 yard - 5.44
Bench Press - 7 x 95
5-10-5 - 4.97
L-Test - 8.46
60 Shuttle - 14.03

CrossFit Open 14.5

For time, 21-18-15-12-9-6-3 of:
Thrusters @ 65 lbs
Burpees (jump over bar)

19:37 aka these are my two least favorite things to do.

2 rounds, max reps of:
30 sec - power clean @ 65lb
60 sec - rest
30 sec - C2 row (calories)
60 sec - rest
30 sec - toe-to-bar
60 sec - rest
30 sec - wall ball @ 14lb
60 sec - rest

14/16
11/11
12/12
13/15

CrossFit Open 14.4

14 minute AMRAP of:
60 calorie row
50 toes-to-bars
40 wall balls, 14 lb. to 9-foot target
30 cleans, 95 lb.
20 muscle-ups

166 reps = All the way through 16 cleans

Front squat 40X1 3-3-3-3 @ 65(lbs?) w/3min rest

Then for time:
9-1 descending ladder
pushups
chinups

7:35 w/ lots of chinup mods after second round

CrossFit Open 14.3

Complete as many reps as possible in 8 minutes of:
95-lb. deadlifts, 10 reps
15 box jumps, 20-inch
135-lb. deadlifts, 15 reps
15 box jumps, 20-inch
155-lb. deadlifts, 20 reps
15 box jumps, 20-inch
185-lb. deadlifts, 25 reps
15 box jumps, 20-inch
205-lb. deadlifts, 30 reps
15 box jumps, 20-inch
225-lb. deadlifts, 35 reps
15 box jumps, 20-inch

I got 113 -- 23 deadlifts into the set of 25 @ 185. Insanely sore / tired but not injured afterward, so that's a win.

CrossFit Open 14.2

Every 3 minutes for as long as possible complete:

From 0:00-3:00
2 rounds of:
10 overhead squats @ 65 lbs
10 CTB pullups

From 3:00-6:00
2 rounds of:
12 overhead squats @ 65 lbs
12 CTB pullups

From 6:00-9:00
2 rounds of:
14 overhead squats @ 65 lbs
14 CTB pullups

Until you can't get through both rounds in 3 minutes.

I got 77 total reps = 11 pullups remaining in the 2nd round.

3 rounds of:
30 sec - Russian kb swing @ 20kg
60 sec - rest
(19-20-20)

Then 3 rounds of:
30 sec - push press @ 55lb
60 sec - rest
(12-9-9)

Then 3 rounds of:
30 sec - C2 row @ high effort
60 sec - rest
(150-154-153m)

Then 4/arm Turkish getup @ 10kg

5 rounds of:
60 sec C2 row @ high effort
60 sec rest
(262-273-277-274-269m)

rest 4 minutes

5 rounds of:
60 sec double unders
60 sec rest
(65-81-67-71-77)

Snatch 3-2-2-1-1-1-1-1 @ 25-29-32-35-38-42-45(f)-45(f)kg
Clean & Jerk 2-1-1-1-1-1 @ 49-52-59-65-68(f)-67(f)kg

Super pissed about all the failing, so I went and did the crossfit workout afterward:

AMRAP in idk how many minutes:
8 pushups
5 kb double row w/ 12kg kbs
(7 rounds + 4 pushups)

Then Tabata abmat situps:
15-14-13-13-13-13-13-14

CrossFit Open 14.1

10 minute AMRAP of:
30 double unders
15 power snatches @ 55 lbs

5 rounds + 30 double unders + 3 snatches

10 strict pullups (sets of 4-2-1-1-2)
Clean & Jerk 2-1-1-1-1-1-1 @ 35-45-55-62-62-62-62kg w/ 2min rest
Back Squat 1-1-1-1-1-1 @ 65-70-75-75-75-75kg

Then 10 min, every minute on the minute, 2 hang snatch @ 25kg

10 strict pullups (4-2-2-2)

10 strict pullups (sets of 4-3-2-1)
Snatch 2-2-1-1-1 @ 20-25-30-32-35kg
Snatch 1-1-1-1 @ 39kg w/ 2min rest
Front Squat 2-2-2-2-2 @ 60kg w/ 1-2min rest
Push Press 5-5-5 @ 35-45-45kg

Clean & Jerk 1-1-1-1 @ 58kg w/ 90sec rest
Front Squat 3-3-3-3 @ 64kg w/ 2min rest

Then 3 rounds of:
5 RDL @ 55kgs
30 sec rest
20 situps
45 sec rest

Clean & Jerk 5-5-5-5-5 @ 55kg w/ 2 min rest
Front Squat 3-3-3-3 @ 60kg

Then 4 rounds of:
5 RDL @ 55kg
30 seconds rest
30 seconds Right Side Plank
30 seconds rest
30 seconds Left Side Plank
1 min rest

10 minute AMRAP:
200m row
12 pushups
30 air squats
(4 rounds + 41m)

rest 3 minutes

Then 50 toes-to-bar for time
3:53

Snatch 2-2-2-2-2 @ 35kg w/ 2 min rest
Back Squat 3-3-3 @ 64kg w/ 3 min rest
Jumping Clean Pull(from hang) + Hang Clean 5x(2+1) @ 42kg w/ 2 min rest
One Piece Pick Up Drill (Clean Grip – 3020 tempo): 3 x 3 reps @ 55 kg w/ 90 sec rest

Snatch 2-2-2 @ 30kg w/ 2 min rest
Clean & Jerk 3x(2+1) @ 49kg w/ 2 min rest
Back Squat 5-5-5 @ 72kg

Then 3 rounds of:
10 per leg Single Leg KB Romanian Deadlift
1 min rest
6 3-way STRICT Toes to Bar (2 each direction)
Rest 1 minute

Sprints!!

Agility ladder warmup
4x 40-ish yard acceleration
10x 40-ish yard sprint

HOORAY!

Hang power clean 2-2-2-2-2-2-2-2-2 @ 15-35-40-45-[49x5] kg w/ 2 min rest

Front squat 5-5-5 @ 60kg

Then 3 rounds of:
10 Partner-resisted hamstring curls
30 second handstand hold
Rest 30 seconds
30 seconds AMRAP Depth Push Ups (10-9-11 @ 1.5"-3"-4" plate height)
Rest 1 min

For time:
250m row
15 kb swing @24kg (american)
25 burpees
15 kb swing @24kg (american)
250m row

8:11. I felt like I was gonna die. SUPER winded. Yikes.

Trial run of the Trodo Games solo workout:

10 Shoulder to Overheads @ 85 lbs
20 Bar Hops (I did bar-facing bar hops)
10 Hang Power Cleans @ 85 lbs
20 Bar Hops
10 Deadlifts @ 85 lbs
20 Bar Hops
10 Muscle-ups, or Burpee Ring Pullups (I did burpee ring pullups at 6 inches above my highest standing reach)

4:44. Cap is 5 minutes at the games.

Snatch 2-2-2 @ 33kg w/ 2 min rest

Clean & Jerk 2-2-2 @ 52kg w/ 2 min rest

Back Squat 5-5-5 @ 61kg

Then 3 rounds of:
5 Shoulder Press @ 20kg
Rest 30 seconds
6 per arm Renegade Row @ 10-15-20lbs
Rest 2 min

1 Renegade Row = hands on dumbbells, 1 pushup, row w/ one arm, row w/ other arm

Push press 10 minutes build to tough single: 3-3-1-1-1-F-F @ 65-85-105-115-125-130-130

Front squat, 30X1 tempo: 2-2-2-2-2 @ 85-105-125-135-125

Turkish getup 10 per side (I stopped after 9 on R, 7 on L because my knee got weird)

a) Clean & Jerk 2-2-2-2-2 @ 52kg w/ 2 min rest
b) Front Squat 5-5-2(knee hurt so I bailed on the rest) @ 60-59-59kg

c1) Hamstring thing w/ one foot on bench and one in the air 8-8-6, rest 1 min
c2) Hollow Rock Hold 3x 0:45, Rest 1 min

I probably should have rested today. Not feeling 100% going into this session.

Clean and jerk coach cues I was called out on:
- 1-piece pick up -- hips coming up too fast
- dip more on jerk
- get right foot farther forward on jerk
- keep back foot pointed forward on jerk
- drive up w/ elbows on front squat

on minute - 12 minutes:
odd - 3 unbroken power clean @ 105lb
even - 10 pushups

on minute - 12 minutes:
odd - 5/arm kb push press (12 kg)
even - 7 toe-to-bar

on minute - 12 minutes:
odd - 30 double unders
even - 12 box jump, 20" (step-down)

This workout was pretty easy. I could have gone a liiiiittle higher than Rx on power clean, and I should have used a 24" box (guy height). My hops are feeling pretty springy these days, that's nice.

Snatch 2-2-2-2-2 @ 33-33-33-34-34kg
Front Squat 3-3-3-3 @ 58kg
Hang Clean 3-3-3-3 @ 46kg
Clean Grip One Piece Pick Up Drill (3120) 3-3-3 at 71kg

Snatch 3-3-3 @ 31kg
Clean & jerk 3-3-3 @ 52kg
Back squat 5-5-5 @ 60kg

Then 2 rounds of:
10 per leg KB Split Squat (30X1): back foot elevated
10 Strict Knees to Elbows
Max Strict Pull Ups (30X1) (my max today was 2, ew)

Push press 2-2-2-2-2-f @ 85-95-105-115-125-130(f) w/ 3 min rest

Then on the minute for 12 minutes:
odd - 4 handstand pushups (strict to 2 abmats, facing wall)
even - 7 ctb pullups

Snatch 3-3-3-3-3 @ 31 kg w/ 1 min rest
Hang Snatch 3-3-3-3-3-3 @ 21-25-29-31-31-31kg w/ 1-2 min rest
Front Squat 3-3-3-3 @ 56 kg w/ 2 min rest
Hang Clean & Jerk 3x(3+1) @ 46 kg w/ 2 min rest

Power clean 12 minutes build to a heavy single: 85-115-125-135-145-150-155(f)-155(f)-155(f)

3 times through following:
60 sec - C2 row @ high effort
60 sec rest
60 sec - 20 double unders + max kb swing (24kg, American)
60 sec rest
60 sec - no pushup burpee box jump (20")
60 sec rest

260-9-12
251-11-13
266-13-15

TRODO TEAM WORKOUT
For time:
15 burpees
50 double unders
handstand hold while teammate does 50 double unders
15 burpees
30 hand to hand kb swings (16kg)
knee tuck hold while teammate does 30 hand to hand kb swings
15 burpees
20 toes-to-rings
handstand hold while teammate does 20 toes-to-rings
15 burpees

Finished tied for 9th place and qualified for the citywide Trodo competition!

Oly Foundations - clean and jerk build to technical 1-rep max - 65 kg

Oly Foundations: build to 1-rep technical max (aka great form) for snatch - 41.5 kg


2 rounds of:

2 minute AMRAP 10 russian kb swing (24kg) + 10 step ups (20")
1 minute rest
2 minute AMRAP 5 deadlift (155lb) + 10 hand release pushups
1 minute rest
2 minute AMRAP 125m row + 5 burpees
1 minute rest

2+12 - 2+11 - 2+0
2+14 - 3+0 - 2+20m

1/2 hour foam rolling omg ow
+ 1 hour Oly foundations clean & jerk work

Warmup:
300m row
Some plyos
3x barbell complex + pushups @ 35-55-65

Workout:
Every minute on minute for 6 minutes:
15 American kb swing (3x 20kg, 3x 16kg)

Rest 2 minutes

6 minutes push press build to heavy double - 85-115-125(PR!!)-130(f)

Rest 2 minutes

6 minutes AMRAP:
200m row
10 bar dips
(I got 2 rounds)

Then 1 hour Oly Foundations snatch work

Warmup:
3x @65:
3 deadlifts
3 hang power cleans
3 front squats
3 push press
5 pushups


Workout:
12 minutes clean & jerk build to heavy single: 85-115-125-135-145-150(f-f-1)

Then:
3 rounds, 3 minutes work, 3 minutes rest of:
5 clean & jerk @ 105lb (dropped to 85 lbs after 6 total c&j)
7 box jump @20"

1: 2 rounds + 7 reps
2: 3+0
3: 3+0