Cleans; front squats & burpees

Strength - worked up to a 135# clean

Met con: 10 ---> 1
Front squat (95#, 105 was rx'd)
Burpees

9:25

Deadlifts; Heavy met con

Deadlift - 7 singles at 205#

Met con: 3 rounds, as rx'd!
800m run
10 cleans (105#)
10 kb swings (24 kg)
10 toes-to-bar

21:02

Back squats; 15-min AMRAP

Back squats
115# x 10
125# x 5
105# x 15
125# x 5
95# x 20
135# x 5

Could have gone heavier overall on the sets of 5, but I was sore and wanted to save something for the met con!

15-minute AMRAP:
3 power cleans + 1 thruster (95#; 120# was rx'd)
5 kettlebell swings (16 kg rx'd)
7 chest-to-bar pull-ups

8 rounds even
(I got mixed up and did hang squat cleans instead of power cleans. I didn't sleep well last night... foggy-headed, but working out felt good!)

Death by power cleans

1 power clean the first minute (120# = 80% bodyweight = Rx'd for women)
2 the second minute
3 the third...

I finished 7 rounds + 4 cleans (fail on 5th) - 32 total

Rest 1 minute, then sprint 300m (1:12)

Cleans; run, squat, push-up met con

5 rounds of the couplet: 1 hang clean + 1 full clean
95 - 105 - 110 - 115  - 125

Met con: 5 rounds
300m run
15 goblet squat (24 kg Rx'd)
15 push-ups

Time: 15:37

400s; GHD, power cleans, pull-ups

3 x 400m run, 1:1 rest:
1:31, 1:27, 1:26

Met con: 7 rounds
7 GHD sit-ups
7 hang power cleans (85#) <-- meant to do 95#, closer to 65% of my 1RM.
7 pull-ups (used a thicker bar)

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.

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

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.

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.

C&J, dips, 800m

3 rounds:
9 clean & jerks (95#)
21 parallette dips
800 m run

Time: 20:21

Had a hard time stringing together the c&j's. Substituted the parallette dips for 15 ring dips. Running felt slow!

C&J

Limited time, so I just worked up to a 1RM C&J
I got a 135# clean (twice) but not the jerk. I got the 125# jerk.

Back squat; prowler, clean, muscle-up wannabes

Back squat (singles)
175# x 5, 180 x 2, 185 x 2, 190 x 1

Met con: 12 minute AMRAP
50m prowler push (45# plate on the sled)
5 hang power cleans (100#)
1 strict pull-up + 1 ring dip (instead of 3 muscle-ups)

Power cleans, burpee shuttle runs

Worked up to an 80# squat snatch.

Met con: 10 rounds:
AMRAP power cleans in 20 sec (95#)
Rest 40 sec
AMRAP burpee shuttle runs in 20 sec (10m)
Rest 40 sec

I got 59 cleans and 40 burpees.

Light met con

Took it easy today - definitely feeling Friday night's workout. Also, I was minding Clark.

5 rounds:
10 - 8 - 6 - 4 - 2 Power cleans (75#)
10 - 8 - 6 - 4 - 2 Push-ups
30 double-unders

8:30

Couldn't finish the last set of double-unders - my right calf got injured. My 3rd set was unbroken though!

Back squat, running, c&j

Part 1: Back squat 5 x 3.
175 - 175 - 175 - 175 - 175#

Part 2: 4 x 400m run, 2 min rests
1:30 - 1:30 - 1:27 - 1:28
(I ran from just outside the back door to just outside the front door.)

Part 3: 3 x 10 clean & jerks (95#), 2 min rests
1:34 - 1:27 - 1:20
(I hope I counted correctly!!)

I really liked this WOD. I rested maybe 10 minutes between each part?

Power clean met con

5 rounds:

5 power cleans (105#)
10 burpees
15 box jumps (20")
7 toes to bar
200m run

24:00

Toes to bar were  the hardest - my core is a little tired from Michael!

Death by C&J

Strength portion: a doublet, consisting of a squat clean and a power clean
95, 105, 115#

Met con: C&J ladder. Do 1 c&j the first minute, 2 the second, etc., until you can't complete the given number of lifts. Rest 1 minute, then go back down the ladder. 85#
1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 6 - rest - 7 - 6 - 5 - 4 - 3 - 3

Felt good!