12-9-6-3-6-9-12 reps of:

Power Snatch, 95 pounds
HSPU

19:47

Notes: Tried to go UB. HSPU were UB until second set of (9) and (12). Broke snatches on both sets of (9).

3RFT:
25 V-Ups (hold Bender Ball overhead)
5 Hang Squat Cleans @ 135lbs

7:02

A: Every :30 seconds for 10 minutes:

(1) Power Snatch @ 135lbs

Note: This workout comes courtesy of Outlaw Crossfit. To complete this workout as Rx, you must complete all 20 reps @ 135lbs. If you cannot do 135lbs for the entire workout, scale accordingly. Your score is the weight that is on the bar when you finish. If you take off weight, you can not add weight back on.

Hit all (20) reps @ 115lbs pretty easily. Weight should be increased for next attempt.

B:
75 Hollow Rocks
50 Arch Rocks

10-1 reps of:

60-lb DB Swings
100m sprint between efforts

Note: Sprint 100 meters - Incline: 1.0 Speed: 9.0 Time: 0:15

3RFT:
200m Run
10 Power Snatches; 95 pounds
20 Evil Wheels

12:17

Note: Workout at No Excuses. Run from driveway to fire hydrant outside of Prospect.  

“Randy”
75-pound Power Snatch, 75 reps for time.

8:14

As Rx'd at No Excuses.

A: BBG
EMOM for 7:00-
3 UB T&G Hang Squat Cleans (Go right into Thruster on last rep)*
*Begin at 60% of 1RM Clean and add weight each minute until you can no longer complete 5 reps. When 3 reps are no longer possible subtract 10-20# and complete the remainder of the EMOM.

B: Conditioning
For time: Row 20 Calories
60 Wall Balls 15#
Row 20 Calories
*Do not strategize the 60 Wall Balls. Do as many as possible UB, with the goal being 60 UB.
*Wall Balls 30/15/15. So much for not strategizing.

A: 95-115-125-135-145-155-160lbs
B: 6:06

Snatch 3-3-3-3-3
95x2
115x3

Squat Snatch 1-1-1-1-1
125x5

A: OHS 5-5-5-5-5 (Note: Taken From Rack)

135
145
155x3

B: 50 Arch Rocks

BBG
EMOM for 7:00-
5 Power Snatches*
*Begin at 50% of 1RM Snatch and add weight each minute until you can no longer complete 5 reps. When 5 reps are no longer possible subtract 10-20# and complete the remainder of the EMOM.

75-75-95-95-115-125(3)-95lbs

Worked out at No Excuses.

7 Rounds:

Max Rep HSPU
15 Hollow Rocks

Fewest HSPU: 10
Most HSPU: 14
Total HSPU: 82

Every 45 Seconds for 21 Minutes:

1 Squat Clean Thrusters (95lbs)

Completed all 28 rounds at 95lbs. This was light, did not want to go heavy with Dr. Mike's tmrw.

A: Not For Time:
Row 60 calories (925 meters rowed in this time)
40 Pistols (alternating legs)
20 HSPU

B: 3 x 0:20 Arch Hold + 0:20 Hollow Hold/0:20 Rest

A: Every :30 seconds for 10 minutes:

(1) Squat Snatch @ 115lbs

Note: This workout comes courtesy of Outlaw Crossfit. To complete this workout as Rx, you must complete all 20 reps @ 115lbs. If you cannot do 115lbs for the entire workout, scale accordingly. Your score is the weight that is on the bar when you finish. If you take off weight, you can not add weight back on.

Scaled all (20) reps @ 95lbs outside at No Excuses. 

AMRAP 10 minutes:
5 HSPU
7 Burpees
9 Single Arm KB Swings

4 Rounds Even

Note: KB Swing to eye level; switch hands at top of swing.

Finished up with some ab work and battle rope.

A: Bench Press 2-2-2-3-3-3-3 @ 185lbs
B: EMOM 10: Sprint 100 meters - Incline: 1.0 Speed: 9.5
C: 50 Hollow Rocks with Bender Ball
D: 30 Evil Wheels

4 Rounds Not For Time:
4 Power Cleans 205/135
4 Front Squats
4 Shoulders to Overhead
Should be heavy but manageable. Scale to a load at which you can perform four unbroken reps of each movement, understanding that the shoulders to overhead will likely be the limiter.

Notes: Used 155# for workout. Felt good throughout; all unbroken reps. Used push jerk over all sets, did experiment with split jerk on a couple of reps though.
Rest was +- :90 seconds between efforts.

2X0:30 Hollow Hold with 4lb PVC overhead
2X0:30 Arch Hold with 4lb PVC overhead

Double Shuttle

Complete 5 rounds of:

Sprint 20 yds – 40 yds – 20 yds shuttle drill
8 Kettlebell Swings @ 44lbs
16 Push Ups

*Rest 1 minute between rounds.

*For shuttle drill, start by sprinting 20 yards, change directions and sprint back 40 yards, change direction and sprint back 20 yards through original starting point. Perform 8 Kb swings and 16 pushups. Rest 1 minute and repeat...

A: Front Squat (Based on 1RM Clean) + Jerks:
1X5+3@60%, 1X5+3@70%, 1X5+2@75%, 1X5+1@80%, 1X5+2@75% – rest 2:00 or more if Jerk misses occur

B: 15:00 AMRAP of:
30 Clean & Jerks (anyhow) 95#
30 Wall Balls 15#
21 Clean & Jerks (anyhow) 105#
30 Wall Balls 15#
15 Clean & Jerks (anyhow) 120#
30 Wall Balls 15#
9 Clean & Jerks (anyhow) 145#
30 Wall Balls 15#
If all reps are completed begin again and get as far as possible in the remainder of the 15:00.

A: 110-130-140-150-140lbs. No misses.
B: 120 Reps (Finished 9 C&J @ 120)

Strategy for B:
10's @ 95#
7's @ 105#
5's @ 120#

2014 Regionals Events 1&2

A: 6:00 cap
1RM Hang Squat Snatch
-with no rest go right into Event 2:
B: Max Handstand Hold (nose and toes to wall)


C: Tabata Row - 20 Rounds
D: 2X0:30 Hollow Hold with 4lb PVC overhead

A: 145lbs (with press at top to lockout, got 135lbs as highest successful lift)
B: 1:08 (wore wrist wraps here, came down earlier than I should have. 1:45 is certainly doable)
C: 1705 meters rowed

3RFT:
500m Row
21 KB Swings @ 35lbs
12 HSPU

17:25

Just an awful time. Experienced fatigue in my arms, did not use enough of my legs on the rower. Need to focus on technique.

Concept 2 Technique

Conditioning
1) For time:
Row 30 Calories
50 Thrusters - 35# bar
Row 30 Calories
Rest as needed between 1&2.
2) 4:00 AMRAP at a conversational pace of:
7 Power Snatches 95#
14 Box Jump Overs 24″
With no break…
2:00 AMRAP at absolute all out effort of:
7 Power Snatches 95#
14 Box Jump Overs 24″

A: 7:52
B: 37 Reps
C: 21 Reps

BBG
EMOM for 7:00-
5 Power Snatches*
*Begin at 50% of 1RM Snatch and add weight each minute until you can no longer complete 5 reps. When 5 reps are no longer possible subtract 10-20# and complete the remainder of the EMOM.

70-85-95-105-115-120-120lbs

Conditioning
3 rounds of:
3:00 ME 6″ Target Burpees*
*Rest between rounds until HR drops below 110BPM.

29-27-27 -- 83 Reps Total

Note: Rest (+-) 2 minutes