Power Isabel
30 Hang Power Snatches @ 95lbs -- 2:09 (PR!!)

Note: Workout done at No Excuses

BBG
1) 5X1 Clean – work to a max single for the day (no more than 5 attempts), rest as needed
2) 5X1 Push Jerk – work to a max single for the day (no more than 5 attempts), rest as needed
BB Cycling
1) 3X3 UB Hang Squat Cleans (full) from the Power Position – rest 90 sec.
2) 1XME T&G Squat Cleans (full) from floor @ 95% of max triple from #1

Conditioning
5 rounds for total working time of:
20 Row for Calories
15 Pistols (alternating)
10 Shoulder to Overhead 85#
Rest 1:00

A: 155-165-170-175-185lbs (PR)
B: 185-195-205-215-225lbs (PR)
C: 135-155-165lbs
D: (6) reps @ 155lbs

BBG
A:EMOM for 5:00- (2) T&G Power Snatches
*Begin at approximately 80% of 1rm Power Snatch & add load each minute. One miss is allowed – more than one miss, lower weight.

B: EMOM for 5:00-
(2) T&G Power Clean & Push Jerks
*Begin at approximately 80% of 1rm Power Clean & Push Jerk & add load each minute. One miss is allowed – more than one miss, lower weight.

Conditioning
C: (2) Rounds of:
30 HS Shoulder Taps
30 Splits Jumps (each jump = 1 rep)
30 KBS 16kg (35lbs)

A: 110-115-125-130-130lbs
B: 145-150-155-160-165lbs

A: 7 RNFT:

7 Deadlifts @ 205lbs
7 HSPUS

B: 75 Hollow Rocks

BBG
A: 5X1 Snatch – work to a max single for the day (no more than 5 attempts), rest as needed
B: 5X1 Clean + Jerk – work to a max single for the day (no more than 5 attempts), rest as needed
BB Cycling
C: 3XME UB Snatches (full squat) @ 80% (of max Snatch) – rest 90 sec.
Strength
D: 4X3 Front Squats – work to a near 3rm (final set should be close to a 3rm, but no misses), rest 2:00
E: 4X5 Tempo (3 count pause at bottom/top)  Dips – rest 2:00

A: 115X2; 135X2; 140(f)
B: 140; 155; 165; 170; 180lbs (New PR!)
C: 6-7-9 Reps @ 105lbs
D: 185-195-205-215lbs

Complete 10 rounds:
3 Hang Cleans @ 135lbs
10 Evil Wheels 

13:46

Strength
A: 5x1@80% Snatch -- 115lbs --rest as needed
B: 3x3@80% Hang Squat Snatches -- 115lbs -- rest 90 sec. 

Conditioning
C: 5 rounds for time of:
20 Calorie Row
20 Wall Balls 20#

14:07

Note: Wall Balls performed in youth area by plyo boxes. Time includes walk to and from rower. 

A: 2x1000m Row; 2 minute rest between
- 3:57.2
- 3:59.6

B: 12 Minutes to 1RM Snatch
- 140lbs (matched a PR)

C: 75 Hollow Rocks

A: Push Jerk
3 @ 65% - 135lbs
3 @ 70% - 147.5lbs
3 @ 75% - 157.5lbs
3 @ 80% - 170lbs

B: 9-15-21 RFT:
Thrusters@ 85lbs
Burpees

10:59

A: 5x1 Squat Clean @ 80% - 135lbs - rest as needed
B: 4x3 Push Press + Hold (3 count lockout hold overhead) 145(x2) 155(x2) – rest 90 sec.

C: 6RDS:
95lb Squat Snatches, 3 Reps
24" Box Jumps, 6 Reps

D: 60 Hollow Rocks
E: 40 Arch Rocks

A: Power Snatch: 4X3 – work to a 3RM, rest as needed
B: Power Clean & Push Jerk: 4X3 – work to a 3RM, rest as needed

A: 105-115-125-130lbs
B: 130-145-155-155lbs

Friday 11/14 @ No Excuses

EMOM 10:

115 pound Snatches, 2 Reps

“Nasty Girls”
3 rounds for time of:
50 Squats
7 HSPUS
135 pound Hang Power Cleans, 10 reps

14:27

50 Hollow Rocks
50 Arch Rocks

*Hold 4 pound PVC overhead during each 

2014 Regionals Event 4

21-15-9-6-3 reps for time of:
Strict HSPU
Front Squats 115#
Bar Facing Burpees

Time cap: 20 minutes

Finished 9 Front Squats & 4 Burpees

21-15-9 reps of:

Evil Wheels
Box Jumps @ 20"
Push-ups - Games Standard

Note: Outside at No Excuses Crossfit

3 RNFT:
20 V-Ups (holding 4lb medicine ball)
20 OWLS @ 45lbs
20 Burpees

A: Hang Clean 21-15-9-6 reps

Use weight that can be completed UB for the round. Try to go up in weight each round. 3 minutes rest between efforts. 

95-115-135-155lbs

B: Tabata Hollow Rocks

Conditioning

Complete 5 rounds:
25 lbs Overhead Walking Lunge – 20 reps (10 RT/ 10 LT)
Sprint 200 yards

Notes:
*Workout at Springer Track
*Rest 3 minutes between rounds. (Walk back to Slam Ball)
*Use a 25lb slam ball for overhead walking lunges.
*Back knee has to touch the ground to count as a rep.
*As Rx'd is 45lb plate and 30 lunges per round. 

A: Bench Press 6 x2
185-195-205-215-220-185lbs

B: For Time:
Row 60 cals (915 meters rowed in this time)
40 Pistols (alternating legs)
20 HSPUS

BBG
5X1 Snatch from blocks – work to a max single for the day (no more than 5 attempts), rest as needed
BB Cycling
1) 3X3 UB Hang Snatches – rest 90 sec.
2) 1XME T&G Hang Snatches @ 95% of max triple from #1

A: 115-125-130-135-135lbs
B: 115-120-125lbs
C: 8 Reps @ 117.5

Flexibility
 4×0:20 Box Shoulder Stretch + 8 Immediate PVC Raises after each set.
Skills and Drills
With Stomach Against Wall, Complete 3 Rounds, not for time, of:
0:20 HS Hold
20 HS Shoulder Tap