AMRAP 20

Kb bench press
Kb Row

104/104
208 reps


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Strength:
Push Jerk 5-4-3-2-1 at 80%, 82%, 85%, 90%, 95%

WOD:
6 Rounds
2 Min on/1 Min off
100m Run
5 Overhead Squats (95/65)
Max Rep Double Unders
*Score = Total Double Unders

P.R. 265

227 DUs with my new rope


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Strength:
Power Snatch 5-4-3-2-1 at 80%, 82%, 85%, 90%, 95%

WOD:
Complete as many rounds as possible in 12 minutes of:
250m Row
25 V-ups


5 plus 6 v ups




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Snatch: (X/2)4
Clean & Jerk: (X/2+1)4
Back Squat: (X/2)4
Press: (X/3)4


10" AMRAP
3 bar MU
3 HPC 185
100m run

6 rds

Not bad after this mornings globo WOD


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AMRAP 20
75 lb db
Bench press
Bent over Row

81/81 P.R.


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Strength:
Power Clean 5-4-3-2-1 at 80%, 82%, 85%, 90%, 95%
-more practiced athletes should work toward stringing reps together and NOT dropping the bar

WOD:
"Jerry"
For time:
Run 1 mile
Row 2000m
Run 1 mile

P.R. 255

27:05 not a P.R. Rest In Peace, Sgt. Major.


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Front Squat: (X/3)4
Pull-ups: (0/5)4

P.R. 1 RM Front Squat 325

Death by KB fat grip:
30s on/30s off

Failed at RD 11


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EMOM 20
Even: 3 KB snatches right arm
Max DU's
Odd: 3 KB snatches left arm
Max DU's

Total DU's

323. 72lb KB


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Power Snatch: (X/2)4 {Do Pull-ups: (0/5)4 if WOD was done.}
Power Clean & Power Jerk: (X/2+2)4
Clean Halting Deadlift to Power Position: (X/3)4
Good Morning: (X/4)4

WOD:
10-8-6-4-2 bar MU
50-40-30-20-10 DUs

11:08

New rope and it's awesome.


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Thruster 5-5-3-3-3-2-1-1-1
P.R. 1 RM 245 and easy

10" AMRAP
7 pull ups
Run 100m
7 double KB FS

7 rounds even


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AMRAP 20

75lb DB

Bench
Bent over row

142 reps 71/71

Snatch High Pull & Snatch: (X/2+1)4
Clean High Pull & Clean (X/2+1)4
Back Squat: (X/3)4
Press: (X/4)3



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30 second intervals:
Death by:
TTB with a 20lb weight vest
Rest 1 minute
Death by:
TTB with ankle weights
Rest 1 minute
Death by:
TTB
*should be a supplement to another type of conditioning like grip training
6/21/17
7-5-7
7/12/17
8-6-7

Grip training

Death by KB fat grip:
30s on/30s off

Failed on 8 rounds but went to 10

It was a burner


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Strength:
Overhead Squat 1RM

WOD:
Complete as many rounds as possible in 12 minutes of:
* Ladder by ones each movement
1 Box Jump (24/20)
2 Toes To Bar
3 Box Jumps (24/20)
4 Toes to Bar
5 Box Jumps (24/20)
6 Toes to Bar
…etc…

16 TTB Rxd plus one box jump


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Helen

10:36 Rxd. Not my best time but my knee is a drag


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"Randy"

75 snatches at 75lbs

5:09 Rxd. I took too many breaks.

PJ 5!


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2000m row & Death by HSPU
Failed at 9 HSPU and 1550m. Had to do it barefoot though.

Power Snatch: (X/2)4
Power Clean and Power Jerk: (X/2+1)4
Clean Extension: (X/3)4
Press: (X/3)4

Grip training
For 10 rds:
Pinch 25lb plates for one minute
Rest 30 seconds
-stand at POA

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WOD:
3 Rounds for Time of:
500m Row
400m Run
50 Double Unders
Rest 1 minute

19:26 Rxd awful


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Skill:
Handstand Push-Up, Pull-ups, or Knees to Elbows

WOD:
"The Seven"
Seven rounds for time of:
7 Handstand push-ups
7 Thrusters (135/95)
7 Knees to Elbows
7 Deadlifts (245/180)
7 Burpees
7 Kettlebell swings (70/55)
7 Pull-ups


https://www.crossfit.com/workout/2010/05/30#/comments

38:36 subbed push jerk for Thrusters

Still awful


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100 MUs anyhow
100 DL at BW

62:21 Rxd


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WOD:
Complete as many round in 20 minutes of:
200m Run
12 foot Handstand Walk
7 Pull-ups


10 rds but the run was short of 200m

Good practice.

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