Trodo practice!

Power snatch 8-7-5 @ 65
Power clean & jerk 5-5 @ 65
Power snatch 5-5-5-3 @ 65
Thruster 1-1-1-1 @ 65-85-115-125(PR!)-(130F)-(130F)

1 Power clean + 1 hang power clean + 1 thruster @ 95-105-115-125-130 (Thruster PR!) w/ 2 min rest

Then 8 minute AMRAP:
200m run
10 pullups
2 power clean + 1 hang power clean @ 95lb
(2 rounds + 250m + 8 reps)

3 minute rest

Then 8 minute AMRAP:
250m row
8 ctb pullups
6 thrusters @ 75lb
(3 rounds)

~10 minute rest

Then 8 minute AMRAP:
12 calorie assault bike
10 box jumps @ 20"
8 power clean & jerk @ 65 lbs
(2 rounds + 12 cals + 2 box jumps)

3 min rest

Then 8 minute assault bike cooldown

5 min EMOM:
3 touch & go power snatch @ 85

Then 6 min AMRAP:
500m row Buy-In
+ [8 ttb, 8 burpees, 8 power clean & jerk @ 75]

500m + 2 rounds + 1 ttb

12 Days of Christmas (performed like the song):
1 Power Clean and Jerk @125
2 Deadlifts @125
3 Burpees
4 Pullups
5 Box Jumps (24")
6 Wall Balls @14
7 Kettlebell Swings @16kg
8 Bar Dips
9 Pushups
10 Romanian deadlift @16kg
11 Situps
12 Front Squats @80 (did first 2 reps at 125, then found someone else's barbell)

34:17

CrossFit Games Sectionals WOD #1

CrossFit Games Sectionals WOD #1:

10 minutes, AMRAP:
30 double unders
15 ground-to-overhead any way (I mostly did clean & jerk) @ 55 lbs

5 rounds + 0 reps. Could have done more double unders in the last 13 seconds, but I had to puke. Dumb.

Warmup:
500m row
active stretch

2 rounds of:
3-position power clean
45 second handstand hold
10 squat jumps


Workout:
5 rounds of:
power clean & jerk 3-3-3-3-3 @ 105-115-115-115-105, rest 10 seconds
max hspu (1-0-0-0-0)
rest 3 minutes

Then:
3 rounds of push press @ 65lb - 30sec on, 30sec off (12-6-6) <-shoulder felt weird so I laid off
3 rounds of kb swing @ 24kg - 30sec on, 30sec off (8-10-6)

Power clean and Jerk: 3-3-3-3 @ 115 (80%)

Push Press 1 rep max: 140 (PR!)

Then 3 rounds of:
20 unbroken pullups;
rest 2 minutes

20-12-10

Then 3 rounds of:
20 unbroken burpees;
rest 2 minutes

10, then switched to pushups 13-13 (stupid IT band)

Warmup:
CrossFit Traditional Warmup (3 rounds of 10 pullups/situps/squats/back extensions/pushups)

Workout:
Clean Deadlift + Hang Power Clean 3-3-3 @ 95-105-115

Metcon:
For time:
6 rounds of:
5 power clean & jerk
rest 1 minute

7:03 @ 95 lbs

Max rounds in 12 minutes of:
1 power clean and jerk (I did 85 pounds, prescribed for me was 105)
10 box jumps, 20"

I got 15 rounds.

Warmup:
Some PVC stretching

3 rounds of:
5 pistols per leg
10 buddy-assisted pullups
10 assist-your-buddy-at-pullups

Back squat 5-3-2 at 45-135-150

Workout:
Back squat 3-3-3-3-3 at 75% (150 for me)

Then, for time, 3-6-9-6-3 of power clean and jerk (85 lbs) and ring dips
8:01

Can't remember the warmup.

Workout:
Power clean & jerk 2-2-2-2 at 115-125-130-130(fail)

Then max rounds in 5 minutes of:
5 handstand pushups
7 kettlebell swings (16 kg)
9 pushups

I got 3 rounds plus 1 handstand pushup