Squat clean 3-3-2-1-1-F-1 @ 65-85-115-13-145-(155)-155

Elizabeth
21-15-9
* Cleans @ 95
* Ring dips

10:16 PR!!

20 minutes AMRAP:
9 deadlifts @ 135
9 muscle up pulls
3 cleans @ 135

4 rounds + 11

2 cleans w/ 2-second pause mid-shin @ 105-115-115-115 w/ 2 min rest

15 min AMRAP:
800m run buy-in
+
AMRAP
4 handstand pushups
8 CTB pullups
12 squats

5 rounds + 10 reps

3 cleans w/ pause below knee @ 65-65-65-65 w/ 2 min rest

2 rounds for time w/ 20 min time cap:
50 burpees
40 alternating single arm Russian kb swing @ 12kg
30 alternating single arm kb snatch @ 12kg
20 toes to bar
10 handstand pushups

1 round + 90 reps in 20 minutes

Every 2 min:
1 squat clean + 2 front squats @ 85-105-115-125-135

Every 90 seconds till fail (max 10):
2 bear complex:
1 clean
1 front squat
1 shoulder to overhead
1 back squat
1 behind the neck shoulder to overhead
@ 65-75-85-90-95-100-105-110-115-120

3x Every 3 min:
15 cal row
15 thrusters @ 70
1 Rx
1 no thrusters
1 35lb thrusters

Back squat 5-2-1-1 @ 85-135-155-165
Back squat 2-2-2 @ 165

8 min EMOM:
1 clean @ 85-95-105-115-125-135-145-150

12 min AMRAP:
200m row
10 wall balls @ 14 lbs 9'
8 ttb
6 burpees to 6" target
4 tng snatch @ 85

3 rounds + 203

Clean & jerk 3-2-2-1-1-1-F-F @ 85-115-135-145-155-165(PR!!)-(170)-(170 but got the clean up, PR!!)

Then 5 minutes AMRAP:
1-2-3-4-5-...
clean @ 115 lbs
lateral burpee over bar
6 rounds + 11 reps

Then for time:
500m row
90 sec rest
500m row
1:59.0, 2:03.5 (meh)

Hip flexor sucking, so took it easy.

4 rounds, every 2 minutes:
2 clean & jerk @ 65 (tech work)

Then 4 minutes EMOM:
4 touch-and-go clean @ 65 (tech work)

Then 200 double unders in 3:46

15 min EMOM:
Min 1: 4 pistols per leg w/ largest small band (smallest medium band? it was red) at mid-thigh height
Min 2: 30 seconds double unders
Min 3: 4 handstand pushups

Then Front Squat 8-6-4-5-4-3 @ 35-85-115-140(PR!)-155(PR!)-160(PR!) w/ 2 min rest

Then 3 rounds of:
Min 1: 5 dumbbell floor press @ 30 lbs per arm
Min 2: 45 sec ring pushups (11-9-10)

Then 8 min AMRAP:
80 wall balls @ 14 lbs
50 Russian kb swings @ 24kg
20 cleans @ 75 lbs

0 rounds + 80 + 50 + 4

I got last minute added to a Trodo team, woot!!

WORKOUT 1:
“on point”, 13 minutes, for-total-points
1 person is doing a barbell thing, another person is doing step ups, and 2 people are resting
deadlift (+1), clean (+3) or snatch (+5), and step ups (+1)

I did mostly cleans and snatches.


WORKOUT 2:
“super star blast”, 12 rounds, amrap
1 movement per athlete, 3 rounds each, 45 seconds on, 10 seconds off
pullup/ring row, front squat, lateral burpee over bar, shoulder to overhead

I was responsible for lateral burpees over bar. Puke.


WORKOUT 3:
“pull, sprint-relay”, 1k row + 2k row, relay for-time
Scores: 1k row time, and total 3k row time

I didn't row a ton. I sprinted and dove under an obstacle for the relay part of it, though.

Clean & Jerk 6x[2.1] @ 45-49-49-53-53-53kg

Clean pull 2-2-2-2 @ 65-65-73-73kg

Clean + Front squat 3x[1.5] @ 53kg

CrossFit Okoboji yaaaay!

Another attempt at CrossFit Open #4: 18 this time. Boo.

Followed it up w/ the first week of a new Deadlift cycle, funsies!

Deadlift 1x2 @ 225 lbs
Deadlift 8x3 @ 185 w/ 90 seconds rest

8 Romanian deadlift @ 65 lbs
8 barbell row @ 65 lbs
6 chinups
8 good mornings @ 65 lbs

CrossFit Games Open WOD #4:

8 minute AMRAP of:
3 handstand pushups, 3 cleans
6 handstand pushups, 3 cleans
9 handstand pushups, 3 cleans
12 handstand pushups, 6 cleans
15 handstand pushups, 6 cleans
18 handstand pushups, 6 cleans
21 handstand pushups, 9 cleans
Etc., adding 3 reps to the handstand pushup each round, and 3 reps to the clean every 3 rounds

I got 33 reps (6 reps into the round of 12 hspu)...Meh.

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

Warmup:
300m row
Burgener snatch warmup w/PVC

2 rounds of:
5 overhead squat (45 lbs)
5 inchworm pushups
12 double unders


Workout:
Hang snatch - 15 minutes - build to fast/heavy 3 (I topped out at 65 lbs, working on my drop)

Then 5 sets for total time of:
7 cleans @ 95lb (touch and go)
7 burpees
20 double unders
20 box jumps, 20"
rest 4 minutes

29:06. That includes a ~30 second break just before my last set of box jumps to avoid booting.

Warmup: Stuff

Workout:
kb snatch - 10-10-10 each arm; rest 2 minutes between sets

Then 10 minutes snatch balance tech work

Then clean, 3-3-3 @ 105; rest 3 minutes between sets

Warmup:
500m row
Active stretch

2 rounds of:
10 squats
10 pushups (knees)
10 ring rows

Burgener warmup with 35 lb bar

Workout:
Weights in lbs(kg)

(1 power position clean, 1 hang clean, 1 clean) 2-2-2-2 @ 79(36)-93(42)-106(48)-93(42)

snatch balance 3-3-3-3-2-2-2 @ 60(27)-60(27)-71(32)-71(32)-79(36)-79(36)-79(36)

front squat 5-5-5-5 @ 101(46)-108(49)-115(52)-108(49)