1 RM C&J

245



“Jack”
As many rounds as possible in 20 minutes of:
10 Push Press (115/85)
10 Kettlebell Swings (1.5/1)
10 Box Jumps (24/20)

Uses a 2 pood to stay consistent with the past

8 rds

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Strength:
2 Snatch Deadlift to Knee + 1 Snatch Pull: Work up to a 3 rm


Two rounds for time of:
40 Wall Ball Shots (20/14)
30 Kettlebell Swings (1.5/1)
20 Burpees

205 snatch

11:55 WOD Rx'd

I did the first round of wall balls unbroken first time in a long time because I hate wall balls


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Bench press: Work up to a 3 RM. Then 3 reps @ 95% 3 RM, 3 reps @ 90% 3 RM.

WOD:
1000m Row
50 Alternating Kettlebell Snatch (53/35)
750m Row
35 Alternating Kettlebell Snatch (53/35)
500m Row
20 Alternating Kettlebell Snatch (53/35)

245 bench

19:24 Rx'd

Still getting over The sickness I've dealt with for two weeks it's been pretty brutal but I think I'm better a lot better today


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Complete 4 rounds for time of:
5 Muscle-ups
10 Hang Squat Snatch (135/95)
15 Box Jumps (30/24)

21:36

Subbed HPS for HSS.


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Strength:
Back Squat: Work up to a 3 RM. Then 3 reps @ 95% 3 RM, 3 reps @ 90% 3 RM.

WOD:
Complete 15-12-9 reps for time of:
Clean and Jerk (155/105)
Chest to Bar Pull-ups

275 BS

11:36 Rx'd

First day back after a terrible 10 day sickness. I felt that.


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When you realize you can't stand the person you were dating and married anyway cause you knocked her up...

She got so messed up tonite on booze and weed she dropped Py when Py cried out. I yelled at her and made her sleep on the couch here at her parents. I think we need to go home tomorrow.


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I wonder if my wife will ever realize I never pay attention to her talking especially when she's drunk off her ass.


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Strength:
Squat clean Work up to a 3 RM. Then 3 reps @ 95% 3 RM, 3 reps @ 90% 3 RM.

WOD:
Complete 5 rounds for time:
50 ft Barbell Overhead Lunge (45/35)
21 Burpees

205 SC failed on 3rd attempt at 225

13:52 Rx'd for the WOD. TX trip for thanksgiving today with my kiddies.

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Back Squat: Work up to a 3 RM. Then 3 reps @ 95% 3 RM, 3 reps @ 90% 3 RM.
*This is the first week of phase 3.

WOD: 
Complete 3 rounds for time:
30 Snatch (75/55)
20 GHD Sit-ups
10 Strict Handstand Push-ups

275 for 3 RM

13:54 Rx'd

Still resting too much between rounds. 

370 lb dead lift (DL) 1 RM

PR with my buddy Brian who also PR'd at 315


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"Whitten”
5 Rounds:
22 Kettlebell Swings (70/53)
22 Box Jumps (24/20)
400m Run
22 Burpees
22 Wall Ball Shots (20/14)

Time capped at 45" on the RD 5 run. Tough WOD.


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5 rounds – Every 4 minutes, complete:
10 Hang Squat Clean (135/95)
100m Sprint
*Each round, increase the weight on the cleans, but decrease the reps by 2.

135-185-205-225-245 fail

Since 245 is my one rep max PC I consider this a success through failure. I managed to receive the bar in a HSC just couldn't stand up. That's progress.


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Split jerk 1 RM 245


10 Min AMRAP:
Ascending by 2’s:
Overhead Squat (95/63)
Box Jumps (24/20)

14 plus 3 box jumps on RD 16. Coulda gone harder. I'm recovering from a neck strain.

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Bench press: Work up to a 5 RM. Then 5 reps @ 95% 5 RM, 5 reps @ 90% 5 RM.

WOD:
Complete 12-9-6 reps of:
Front squat (225/155)
Muscle up
*Front squats must be taken from the floor.


225 for 3 sets of 5

9:42 on the WOD. Rxd.

Took the last 3 days off cause I strained my neck and am taking muscle relaxers. Probably didn't help my time.


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100 OHS for time 95lbs

Any break is 5 box jumps 30"

8:36


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Complete 10-9-8-7-6-5-4-3-2-1 reps for time of:
Squat clean + thruster (135/95)
Burpee over barbell
Toes to bar

29:59 Rxd

No clusters. Full SC then full thruster every time.


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Strength:
Barbell Bent Over Rows: Work up to a 5 RM. Then 5 reps @ 95% 5 RM, 5 reps @ 90% 5 RM.

WOD:
4 rounds: Every 4 minutes, complete:
400m Sprint
Max reps unbroken strict HSPU
Max reps unbroken kipping HSPU
*After you come in from the run get immediately into your strict HSPU. Once you fail at strict, move directly into the kipping HSPU, without coming off the wall. Also, there is plenty of time between rounds for recovery. Make the 400m a sprint, not a jog.

20/11/13/12

56

Only 2 were kipped

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Strength:
Power Jerk: Work up to a 5 RM. Then 5 reps @ 95% 5 RM, 5 reps @ 90% 5 RM
Week 2. Establish all new 5 RMs but use last week as a guideline.

WOD:
“Kutschback”
Complete 7 rounds for time of:
11 Back Squat (185/125)
10 Jerk (135/95)

15:59 Rx'd


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Strength:
Barbell bent over rows: Work up to a 5 RM. Then 5 reps @ 95% 5 RM, 5 reps @ 90% 5 RM.

185

“Option B”
For time:
400m Run
Fran (75/55)
400m Run
Fran (75/55)
400m Run

23:57 I'm not happy with my time on this.


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Strength:
Snatch from the knee
Work up to a 3 RM. Then 3 reps @ 95% 3RM, 3 reps @ 90% 3RM.

WOD:
For time:
100 Burpee Box Jumps (24/20)
*starting at min 1, 3 Push Press 155/115 EMOM

135 hang snatch. It was really a snatch practice.

Capped the WOD at 20"

67 burpees. Need to add that to the list of things to work on. I was getting 1-3 burpees per minute at the end.

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