Wednesday-Friday-Saturday

Wednesday
10 OHS BW (182) #185
10 GHD situps
20 Front squats #185
20 Toes to bar
30 back squat #185
30 burpees
40 deadlifts #185
back got tight during front squats and kept getting worse stopped here

40 goblet squats #2 pood
50 jump squats
50 ring pushups

Friday

2 mile bike ride
Heavy Snatch
#215
Heavy clean and jerk
#295 (last successful jerk #275)

30 burpee muscle ups  7:00 cap (85-90%)
28.5 reps

5x 400 @65%, 75%, 85% 85%, 85% (effort)
2:00
1:45
1:29
1:25
1:24
2 mile bike ride

Saturday
Heavy power snatch
#215
Heavy power clean
#270
10:00 AMRAP walking between stations
5 CTB pullups
5 HSPU strict

Tuesday

work to a heavy snatch, several attempts, technique work
135-220(f)

25 dead hang pullups (singles)

for time
30 burpee pullups 8" bar reach
30 sled rows #135 + small rogue spread
20 burpee pullups
20 sled rows
10 burpee pullups
10 sled rows

25 dead hang pullups

*sled drags were roughly 80m 60m 40m

Tuesday
work to heavy front squat "naked" (no weightlifting shoes, no belt) #325
drop to 80% then
2x5 follow each set with 4 long broad jumps (>8ft)
rest 4:00

4x200m run 1:00 rest in bottom of goblet squat

:43-:33 descending pace

Wednesday/Thursday

Wednesday

10 heavy push press (axle bar#165)

2:00 AMRAP burpee muscle up 7.5, 7.5, 6.5

2:00 Airdyne 115 total calories

x3   w/2:00 rest

5 min break

10 heavy goblet squats #80

2:00 AMmAP Row 543, 525

x3 w/2:00 rest

light (z1 ish running)

Thursday 15th

5 RFT

10 ball slams #30

10 kb front rack squats 2x#44

60m farmers carry 2x#72

11:55 

Sunday
100m row
10 ring pushups
every :90
no straps damper setting 1
5 rounds

2x3 50" box jump

8 burpee CTB pullups every minute for 10:00 >1' above reach
8 successful through round seven then 6/5 per last three rounds
72 total
*way harder than I thought.  started to rip, which slowed me. down but still very tough.

3 rounds
10 kb swings 2 pood
15 wall balls #30
3:40
had to break 2nd set of wall balls, still a little smoked from the burpees.

3 rounds
10 kb swings 1.5 pood
60m burpee broad jump
11:05
exhausted

Saturday
Snatch heavy single
135-165-185-195-205-215-225(f)
Clean and jerk heavy single
185-225-255-275-295-305(f jerk)-315(f)
Back squat heavy single
275-315-335-365-385-400(f)

Thursday
Clean and jerk w/ 2 sec pause at the knee
135-165-195-225-255-275-285-300(fail)
Clean pull to knee
2x3
335-335-335
pBack squat
3x4
335-335-335-335
press
4-3-2-1
160-170-180-190(f)

2 weighted pullups #40
rest :10
Amrap muscle ups in 2:00
rest 3:00 x3
12,11,10

Wednesday

2:00 burpee CTB pullups 9/min pace
2:00 row >600m or 1:40/500m pace
rest 3:00
x2

10 sets
#225 back squat
100m row sprint 1:24/500 pace
rest 1:00

Thursday
Cl+J w/ pause at the knee
135-165-195-225-255-275-285(no jerk)-300(f)
Cl pull to knee 2x3
#330-330-330
pause front squat 2x4
305-305-305-305
press 4-3-2-1
160-170-180-190(f)

3 sets
2 weighted pullups #40
2:00 Amrap muscle ups
12,11,10

Saturday Sunday and Tuesday

Saturday
OTM 10:00
evens 5 deficit HSPU on 12" boxes
odds 3 45# weighted pullups
Airdyne
25:00
:30 @85%
:30@50%
409 cal

Sunday
otm 20:00
evens 10 ring push ups
odds 10 ring supine pullups

20:00 Airdyne constant  pace 180ish watts

5:00 AMRAP
15 hr pushups
1 rope climb
4+10 pushups

Tuesdsy
otm 10:00
5 #25 weighted dip
5 #25 weighted pullup
no rest otm 10:00
5 strict dips
5 strict pullups

:30on/:30off airdyne 10:00
150 FY for example
155

5:00 AMRAP
5 12"deficit hspu
2 rope climbs
4+2(pushups)

8/1/13
CrossFit for Hope
Like Fight Gone Bad, one minute at each movement AMRAP rest one minute between rounds.
burpees
power snatch #75
box jumps 24"
thruster #75
CTB pullup
189 reps total

snatch deadlift to mid thigh+ snatch w/ pause at mid thigh
1+1 x7
135-145-155-165-175-185-195
snatch 1st pull
2x3
245-245-245
p back squat (2 sec)
3x4
335-335-335-335
Sn grp press
4x4
125-125-125-125

20 2pd TGU not for time