5RFT:
20 Swiss Ball Pushups
40 Walking Lunges

8:25

EMOM for 10 Minutes 4 HSPUS

3-6-9-12-9-6-3reps of:
DB Push Press @ 45lbs
Burpees

9: 32

2 x 1200m run
rest 5 mins btwn efforts

5:29
5:13


30 Hollow Rocks

3RFT:
30  DB SDHP @ 30lbs
20 Wallballs @ 12lbs
10 Pullups

1 mile run

Crossfit Games Open WOD 12.1

Complete AMRAP in 7 of minutes of:

Burpees

77 reps

5 rounds for max reps:
DB Hang Snatch @ 40lbs
Singles
Burpees

4 RFT: 
500m Run
100 Singles

13:39


22 HSPUS

5 x 500m Run. 90 second rest between efforts.

Interval Cindy

3 5-minute rounds of:

5 Pullups

10 Pushups

15 Squats

*rest 2 minutes between rounds*

1: 4 rds + 2 squats

2: 3 rds + 13 squats

3: 3 rds + 1 pushup

10 minutes to find 1RM Hang Clean

160lbs (failed @ 170lbs)

2 x 1 Hang Clean @ 90% (145lbs) Rest 60 seconds

2 x 1 Hang Clean @ 85% (135lbs) Rest 60 seconds

3 x 5 Clean Grip Bent Over Rows @ 115-135-140lbs Rest 60 seconds

3x 5 Good Mornings @ 45lbs Rest 60 seconds

4RFT:
20 OWLS @45lbs
20 DB Push Press @ 35lbs

9:45

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


18:52

3RFT:
500m run
25 DB Swings @ 50lbs
9 HSPUS

15:05


All sets were unbroken

"Nancy-ish"
5 RFT:
500m run
15 OHS @ 75lbs

17:29

For Time:
5 MUS (3:1 Pullups/Dips)
10 HSPUS
15 DB Squat Cleans @ 40lbs
500m run

7:35

3 Rounds of:
10 OHS @ 135lbs
100 Singles

-then-

800m run
rest 2:00
400m run x 2
rest 2:00
200m run x 2
rest 1:00
100m run x 4
rest 1:00

Run 3 x 1200m, rest 3:00, deviate no more than +/- 3-5 seconds

1: 5:48
2: 5:26
3: 5:07

3 RNFT:
200m Run
12 HSPUS
12 DB Swings @ 35lbs

Taking it easy this week with the muscle strain in my back. I am going to follow CFE WODS for the rest of the week with lighter weights.

Back Squat 1 x 7

180-200-220-250-260-270-275lbs

Tabata Mashup
Pushups....20, 21, 18, 15
Lunges.....17, 17, 18, 17
Squats......22, 21, 20, 20
Situps.......13, 13, 12, 13

Run 1 mile

40 Pistols (r/l)

4 RFT:

3 DB Snatches @ 45lbs

6 HSPUS

9 Pistols (r/l)

10-1 DB Clean & Jerk @ 45lbs
1-10 Weighted Pullups @ 15lbs

Overhead squat, 20-20-20 reps @ 90lbs
Front squat, 10-10-10 reps @ 130lbs
Back squat, 5-5-5 reps @ 200lbs
Notes:
1. Increase load dramatically proceeding from Overhead to Front to Back Squats.
2. Use perfect form, or it's not a squat.
3. Use same load for all three sets of each exercise.
4. Rest as needed.

"Rahoi"
AMRAP 12:
12 Box Jumps
6 Thrusters @ 95lbs
6 Bar-Facing Burpees

5 rounds + 12 Box Jumps

Tabata Mashup
Walking Lunges
Dips
Air Squats
Situps
Jump Rope

10 RFT:
3 HSPUS
5 Pullups
7 Toes To Bar

19:01

1200m Run
rest 3 minutes
50 Pushups
100 Situps
50 Pushups
rest 3 minutes
1200m Run

"Helton"

3 RFT:
800m Run
20 DB Squat Cleans @ 30lbs
20 Burpees

Next time could probably scale up to 35 or even 40lbs. Played it safe with my back being kinda goofy.

AMRAP 10:
30 Box Jumps
15 Snatches @ 75lbs

3 rounds + 8 Box Jumps

Bike 5:00 on, 2:30 off, 6:00 on 3:00 off, 7:00 on, done. Lactate Shuffle. Done at various hill settings on bike.