Back squat; snatch/burpee/pull-up

Back squat: 5 x 2 (5 doubles) at 180#

Met con: 2 - 4 - 6 - 8 - 10
Hang power snatch (65#)
Burpee
Pull-up

Rx'd was 75# and chest-to-bar pull-ups. I did a few strict pull-ups but mostly kipping chin-to-bar.

Nancy

5 rounds
400m run
15 OH squat (55#)

Time: 13:57

Rx'd was 65#, which I did last March and got 17:00. According to BtW, it's almost the same power output.

Front squats; Deadlift, push-ups, rowing

Front squat: 85% 5 x 2. Carried 150# across all 5 sets. (Not sure what my 1rm is exactly)

Met con: 21 - 15 - 9
Deadlift (135# - rx'd was 155#)
Push-up
Row (Calories)

Time: 7:54

Weighted pull-ups; C&J, thruster, row

Weighted pull-ups (singles): 0# - 3 - 5 - 10 - 15 - 20#

Interval WOD:
3 rounds: 10 Clean & jerks (95#), 1 min rest
3 rounds: 10 thrusters (65#), 1 min rest
3 rounds: 200m row, 1 min rest

Each round separated by a 1 min rest, each interval separated by a 3 min. rest.

Back squat 85% 5 x 2

Back squat, 85% of 205# = 175#
5 sets of 2

My calf felt fine!

Deadlift; thrusters + burpees

Deadlifting - worked up to 235#, did 5 singles

Met con:
4 min AMRAP
2 min rest
4 min AMRAP

2 thrusters (85#), 2 lateral jump burpees; 4, 4; 6, 6; 2... 4... 6... 2... etc.

Got 41 reps both times. Good workout - heavy thrusters!

1RM Back squat; Power cleans, pull-ups

Back squat: 95, 115, 135, 155, 185, 195, 205, 215f

On the minute for 12 minutes:
1 power clean (120#)
3 chest to bar pull-ups (military grip)
--- for the last 5 rounds, I did a single strict pull-up ---

Press, power clean, Annie

Press - 2RM - 85#

Power clean - 1RM - 130#
(failed 135#)

Annie rx'd - 7:49

Back squat, snatches, pull-ups

20RM back squat - 135# - felt hard but not quite hard enough

On the minute for 10 minutes:
1 strict pull-up
2 power snatches (75#)
- went up to 80# for the 9th round, 85# for the last round

Front squats; shoulder-ish met con

Front squat, 5x5 at 135#

Met con: 21 - 18 - 15 - 12 - 9 - 6 - 3
Overhead squat (45#)
Double-unders
Push-ups (Games style)

Time: 12:13

My double-unders were all unbroken! I only broke up the set of 18 OH squats, I think.

Snatch technique; "Chief"; Running!

I ran to the gym, about 1.5 miles.

Worked on snatch technique - pulled from the floor, landed in a full squat. Worked up to 75#.

"The Chief" - 5 rounds. Each round is a 3-min AMRAP, followed by a 1-min rest.
3 power cleans (95#)
6 push-ups
9 air squats

I got 4 rounds every time. Push-ups are always the limiting factor.

Ran home again - tired, but glad I did it.

Hang cleans, met con w thrusters

Hang squat cleans - singles - worked up to 125#

Met con: 3 rounds:
10 thrusters (75#)
10 jumping lunges
10 pull-ups (I did 4 chest-to-bar, 6 regular)

CFT 2

Clean - 135#
OH Squat - 95#
Bench press - 115#

Total: 345#

I know I've got more in me for the OHS... but feeling pretty sore today!

Front squats, power cleans, KB swings

Front squat: 5x5
125# x 5, 5, 5, 5, 9

Met con: 20 minute AMRAP:
1 power clean (65#)
2 KB swings (20 kg)
3 cleans
4 swings
...
21 cleans
2 swings

Notes: front squats felt really solid - yay!
Met con was grippy. All the cleans were muscle cleans.