800m Run
21 Shoulder Press, 95lbs
800m Run
21 Push Press, 115lbs
800m Run
21 Push Jerks, 135lbs

Bench Press 5-4-3-2-1

135-165-185-205-215lbs

"Diane"
21-15-9 rep of:
185lbs Deadlifts
HSPUS (lvl 2)

7:23

7 RFT:
3 Front Squats, 185lbs
7 L-Pull-ups

15:26 (8:56)

6:30 was spent walking back and forth between pull-up bar and squat rack.

Tabata Squats
20 mins Elliptical

3 RFT:
21 OWLs, 45lbs
12 Dips

No time kept. Worked out at Planet Fitness.

Jump Rope 4 rds Tabata.

Bench Press 3-3-3-3-3-3
155-165-185-195-205-210(2)
In between each set do 3 pistols each leg.

6RFT:
50 Jump Ropes
25 Squats

Active Recovery Day

One Round of "Barbara":
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

7:05

30 Mins Elliptical

Shoulder Press
1-2-3-4-5-5-4-3-2-1 5:115lbs 1:145lbs
Push Press
1-2-3-4-5-5-4-3-2-1 5:145lbs 1:175lbs
Push Jerk
1-2-3-4-5-5-4-3-2-1 5:145lbs 1:175lbs

10 x :30 on, :30 off Jingle Jangles

Set a cone up 5 yards apart. Run back and forth touching the line as many time as possible in :30 seconds.

Squat 5-5-5
165-185-205lbs

5RFT:
400m Run
100m Farmers Walk, 55lbs

Bench Press 1-1-1-1-1

185-195-205-215-225lbs

3RFT:
10 Thrusters, 95lbs
20 Box Jumps
30 Situps

9:44

3 RFT:

10 Deadlifts, 205lbs
30 GHD Situps

6:51

Shoulder Press 1-1-1-1-1
95-115-125-135-145lbs
Push Press 3-3-3-3-3
135-145-155-160-165lbs
Push Jerk 5-5-5-5-5
135-145-155-165-170lbs

Back Squat 10 x 2. 60 sec rest between sets.

165-185-195-205-215
225-235-245-255-265lbs

Weighted Pullups 5 x 3
25-25-35-35-35

3 RFT:
21 Tuck Jumps
15 Wall Balls
9 Deadlifts (205lbs)

6:28

Crossfit Total 2.0

1RM Clean: 145lbs
1RM Bench Press: 225lbs
1RM OHS: 155lbs

Total: 525lbs

Clean 5 x 2
95-105-115-125-135(f)

I need help with the cleans. I cannot get my elbows up quick enough.

20-16-12-8-4 reps of:
Burpees
200m Run

10:40

Back Squat 4 x 2 @225lbs
Shoulder Press 5 x 5 @95lbs

"AirForce" @ 95lbs
20 Thrusters
20 SDHP
20 Push Jerks
20 OHS
20 Front Squats

9:13

Deadlift 10 x 2. Rest 60 seconds between lifts.

225
245
255
265
275
285
295
300(1)
225
225

Bench Press 5-4-3-2-1-1-1
155-175-185-195-205-215-220(f)

Weighted Pullups 5-4-3-2-1-1-1
25-25-35-35-60-70-70(f)

Shoulder Press, Push Press, or Push Jerk the following sets/reps/loads.

10 @ 85
9 @ 95
8 @ 105
7 @ 115
6 @ 125
5 @ 135
4 @ 145
3 @ 155
2 @ 165
1 @ 175
1@ 180(f)

Used wrist wraps.

Weighted Dips 3-3-3-3-3

25-35-35-45-45lbs

AMRAP in 10 mins of:
20 OWLS, 45lbs
10 DB Swings, 50lbs
5 Burpees

4 rounds +20 OWLs.

I probably could have finished the final round, but legs were hurting bad after pistols yesterday.

1 mile run
40 Pistols (r/l)
1:00 accumulated l-sit

13:28

Shoulder Press 8-8-8 @ 115lbs

Surprised myself by being able to get two full sets with this. Third set used push press on last few reps to get the bar up.

:90 on, :90 off x 6 @ 8.5 on treadmill.

Last round was run at 9.0mph