1.1.3 snatch grip deadlift + hang power snatch + overhead squat @ 65-75-85-90-(95F)-(100F)-95-(100F)

5x:

7 power snatch @ 75

7 handstand pushups

14 pistols (w/ thick band)

cap14 +27

5 deadlift @ 35-125-175-205-225-225-225-225

10 min AMRAP:
15 ring dips (1 round strict, 2 rounds small band)
30 pistols (15/leg), sit into thick band
15 situps

2+8

2k row in 8:19.4 (PR!)

12 min AMRAP:
6 bar muscle ups
9 ring dips
12 pistols

2 rounds + 0 reps

Hang power snatch 3-3-1-1-1-F @ 55-75-85-95-100(PR!)-(105F)

For time:
10 squat snatch @ 75
20 pullups
15/side pistols
20 pushups
10 squat snatch @ 75

8:29

3 rounds of:
60 sec - handstand hold
60 sec - pistols
30 sec - hollow hold
30 sec - arch hold
60 sec - rest

Then 7 rounds for time:
10 cals assault bike
10 box jumps @ 20"
3 pillar there / back kb front rack carry @ 12kg (per hand)
16:11

4x EMOM:
min 1: 30 seconds max strict pullup
min 2: 20 seconds max alternating pistol

Then AMRAP:
1 min max double unders
1 min max alternating db snatch @ 35 lbs
2 min max double unders
2 min max alternating db snatch @ 35 lbs
3 min max double unders
3 min max alternating db snatch @ 35 lbs

371 reps

12 min EMOM
min 1: 30 double unders
min 2: 8 burpees
min 3: 6 hspu

For time:
4 rounds of:
32 double unders
16 alternating pistols to 24" box (right knee is real bad)
12 goblet squats (@16-16-12-12kg)
8 burpees

10:20

Every 2 minutes:
1 clean and jerk @ 85-95-105-115-125-130-135-140-145-150(f)

28 alternating pistols to green band @ 2'6"
15 power cleans @ 80

15 push press @ 80

Back squat 20X1 5 @ 125-150-160-160
Front squat 20X1 5 @ 115-125-135

3 rounds of:
5 Pendlay row 31X2 @ 75-85-85
60 seconds rest
8/arm Arnold press 30X1@ 15-20-20
2 min rest

5 min AMRAP:
35 double unders
5 power snatches @ 75
10 alt pistols (with some cage assist, knee felt super shitty for these)
(2 rounds + 38 reps)

rest 2 min

5 min AMRAP:
8 cal assault bike
8 hang squat cleans @ 75
4 kipping handstand pushups
(2 rounds + 5 cals)

6-8 min pistol practice

3 rounds, EMOM:
min 1: 45 sec seal walk
min 2: 45 sec banded wood chopper
min 3: 45 sec L-sit on parallel bar
min 4: 45 sec arch to hollow roll

3 rounds for time:
8 cal assault bike
20 goblet squats @ 16kg
10 ttb
5 pistols per leg w/ cage assist
--8:30

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

12 minutes EMOM:
1: 4 pistols per leg w/ orange (smallish-medium width) band stretched across barbell rack at mid-thigh height
2: 4 hspu

Then 500m row for time
1:49.7 PR!!

5 pistols per leg to 24" box
15 sec handstand hold
5 pistols per leg to 20" box
30 sec handstand hold
2 pistols per leg to thick blue band
30 sec handstand hold
2 pistols per leg to thick blue band
15 ft. handstand walk
3 pistols per leg to thick blue band + med. green band
2 pistols per leg to thick blue band
30 sec handstand hold

Cross Fit! 6 days in a row, I definitely need a break.

Warmup:
3 sets of 15m wheelbarrow walk, 10 burpies (with pushup)
(I only did 2 sets cause I got there late)

Workout:
4 sets of the following:
400m row
20 single-leg squats (10 per leg)
20 upside-down rows on the rings (so, elevate your feet in front of you, or just put them on the floor in front, and do ring pullups)
20 cleans with medicine ball (I used the 10-lb ball)


Today was HARD. Very hard. I'm taking tomorrow off as well as whatever day I end up donating blood this week.

TONIGHT WAS SO AWESOME!

Warmup:
5 sets of the following:
5 shuffling wall ball (I used 10-lb ball)
16 lunges with PVC bar overhead and strong shoulders
20 second dead hang from bar with rounded torso

Workout:
Pushups: 5 sets - 16-18-13-13-20, one legged squats w/partner help in between sets

Shoulder press: warm up 5x45, 3x45, 2x55lbs; work out 3 sets of 5x55lbs

5 sets of the following:
5 toe to bar (dead hang from bar, bring toes all the way up to vertical pike with straight legs -- I did this for the first set, but was mostly knees-to-elbows for the next 4)
10 situps
15 flutterkicks


The last 5 sets of 3 exercises was for time, and I finished 2nd out of like 15 dudes and one chick. Woot! I heart abs.