200m Run @ 10.0 mph
400m Run @ 8.8 mph
600m Run @ 8.6 mph
400m Run @ 8.8 mph
200m Run @ 10.0 mph

--then--

3RFT:

6 Snatches, 75#
30 Wall Balls, 12#

5:42

1 Mile Run

--then--

10 Hang Cleans, 95#
20 Box Jumps
30 Ball Slams
400m Run
50 Pullups
400m Run
30 Ball Slams
20 Box Jumps
10 Hang Cleans, 95#

1 Mile Run

5RFT:

2 Snatches, 45#
4 OHS, 115#
6 Push Jerks, 115#
200m Run

No time kept as it was my first time with the snatches and I wanted to get a good feel for them.

Shoulder Press 1x5

95-105-115-135-145

Push Press 3x5

115-135-140-145-150

Push Jerk 5x5

115-135-145-155-165(1)-175(f)

***compare***

"Christine"

3 RFT:

50 SDHP, 45#
12 Bodyweight Deadlifts, 170#
21 Box Jumps

14:34

Forward Hurdle Hops 8x8. Rest as needed.

7 RFT:

7 Thrusters, 95#
7 Burpees

13:23

10-9-8-7-6-5-4-3-2-1 reps of:

HSPU
Toes to Bar
Lateral Jumps

11:14

A: Max Pullups - 12

B: "Gwen"
15-12-9 reps of:
Clean & Jerk
Rest three minutes between rounds.

95-105-115lbs

6RFT:

50 Jump Ropes
25 Squats

6:44

Hang Clean
1 x 2 @ 115lbs
1 x 2 @ 115lbs
2 x 1 @120 lbs

"Lynne" 5 rounds for max reps:
Bench Press
Pullups

1: 10/9
2: 9/6
3: 8/8
4: 9/7
5: 5/5

Bench Press - 41
Pullups - 35

Total Reps - 76

Bench Press 3-3-3-3-3

155-175-175-185-185

“Cindy”
AMRAP in 20 minutes:
5 Pull-ups
10 Push-ups
15 Squats

17

Squat 4x4 @ 240lbs
Push Press 4x4

95-115-135-145

4RFT:
50ft Walking Lunge
6 Broad Jumps
25 Wallballs

6:41

Deadlift 5-5-5-5-5

205-205-235-245-255

Complete 1 minute of Thrusters (95#) - 13 Thrusters
Complete 1 minute of GHD Situps - 25 GHD Situps
Complete 1 minute of Back Extensions - 32 Back Extensions
Complete 1 minute of Dips - 26 Dips

Back Squat 5-5-5 @ 185lbs
Shoulder Press 3-3-3 @ 95lbs

400m Run
40 DB Swings, 50#
40 Box Jumps
40 SDHP, 45#

9:00

For 20 minutes, SDHP for one minute and rest for one minute. Try to reach 300 SDHPs. For every one under 300, there is a one burpee penalty.

282

18 Burpee Penalty

Power Snatch 3-2-1-1-1 @45lbs

"Helen" 3RFT of:

400m Run
21 DB Swings, 50lbs
12 Pullups

12:50

In one hour, get max time for the following skills.

Handstand Hold...61 seconds
Chin Over Bar Hold...31 seconds
Plank GHD Situp Hold...25 seconds
Plank BOSU Hold...70 seconds
Dip Lockout...50 seconds
Squat Hold @ Parallel...65 seconds
Long Shuttle Run...20 seconds

Weighted Pullups 3-3-3

20-30-30lbs

"Annie"
50-40-30-20-10 reps of:
Jump Rope
Situps

9:03

Deadlift 3-3-3

235-255-265lbs

5RFT of:

7 Pull ups
15 Box Jumps
3 Shuttle Runs

Back Squat 5-3-1-1-1
185-225-255-275-295lbs

Push Press 5-3-1-1-1
95-115-135-145-155-165(f)

Complete the ladder for time:
20 Pushups:1 Situp ---1 Pushup:20 Situps

19:29

Split Jerk 3-3-3-3-3

95-115-125-135-145lbs

3RFT:

1 Rope Climb
15 Back Extensions
10 Pushups

2:42

Hang Clean 3-3-3: 95-115-125-135(f)

"Nasty Girls" 3 RFT:
50 Squats
21 Pullups/Dips
10 Hang Cleans, 95#

17:25

Bench Press 3-3-3-3-3 165-175-185-195-95 @ 15 reps
OHS 3-3-3 95-135-140

3rounds of:

10 DB Squat Snatch (5 each arm) 25lbs
50 ft Bear Crawl
100m run

No time kept as two of the movements were brand new and the logistics of the gym did not allow for good timekeeping anyhow.