A: Clean & Jerk
145LBSX1X2
160LBSX1
170LBSX1
175LBSX1
185LBSX1 (F)

B: Tabata Mash-up; 8 RDS 0:20 ON 0:10 OFF
Jump Rope
Ball Slams

A: Power Snatch -- Work up to heavy single in 10:00, then:
B: 10 Rounds; Every 0:30 Seconds -- 1 Power Snatch
C: Snatch Push Press 5X5 Across. This should be close to your 1RM Snatch.

Notes: B was done with 115lbs; hit all lifts. Used 115lbs for C, could have used heavier weight. Next time should use 135-140lbs.

A: OHS 5-5-5

B: V-Up Annie

50-40-30-20-10 reps of: 
Double Unders (3:1 singles)
V-Ups (1:2)



A: 135lbs across all sets (took bar from rack, rather than ground)
B: 8:59

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

Outside at No Excuses.

A: Strength
EMOM for 7:00 (7 total sets):
3 Push Press – begin at 70% of 1RM and increase load each minute, work to a max triple for the day

Based off 195lb 1RM for Push Press. 135-145-155-165-170-175-180lbs. Hit 'em all!

B: Skill
1a) 4X4 Strict Pull-ups & Dips – rest 60 sec.
1b) 4X0:30 Hollow Hold – rest 60 sec.

7 rounds for time of:
1 clean and jerk attempt
35 double-unders (3:1 singles) 
You have two scores.  The total amount of weight lifted and the total time it took for all 7 rounds.  If you miss an attempt, you can not try again.  The opportunity to lift that round is over.  So pick your weight wisely.  You can not change your weight once the clock has started.

A: 1155lbs (Hit all lifts @ 165lbs)
B: 9:52

Pain Threshold

5 RDS:
200m run (1.0 incline; 8.5 - 9.0 mph on treadmill)
9 UB Hang Power Cleans @ 115lbs
6 UB Push Press @ 115lbs

*Rest 2 minutes between efforts.
*Do not set bar down between Cleans & Presses

A: 15 minutes to build to 1RM Hang Power Snatch

B: AMRAP 8:
16 KB Swings @ 45lbs
24 Sit-Ups

A: 142.5lbs (used change plates) -- PR!!
B: 4 Rounds Even

"DT"

5RFT @ 115lbs

12 Deadlifts
9 Hang Cleans
6 Push Jerks

A: Strength
EMOM for 7:00 (7 total sets):
3 Back Squats – begin at 70% of 1RM and increase load each minute

B: Conditioning
Row 1000 meters
40 Lateral Burpees (Over Trash Can)

A: 205-215-235-245-245-250-250lbs (Socks, No Shoes)
B: Row in 3:47.9; Burpees in (5) sets of (8).

Power Clean 4X4 @ 145-pounds

No misses. Workout at No Excuses.

Crossfit Games Open WOD 15.4

Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
Men clean 185 lb.
Women clean 125 lb.

Note: Used Womens Rx'd weight of 125lbs for the cleans.
Finished 15 handstand push-ups for score of (60). Muscle fatigue monstrosity on the HSPU. Hit 3-6-9 UB, broke up sets of 12 & 15.


50 Hollow Rocks
50 Arch Rocks
50 Evil Wheels

A: Squat Snatch 3-3-3-3-3
B: Squat Clean 3-3-3-3-3

A: 95x2; 115x2; 125x1
B: 135x2; 155x1; 165x1; 175x1

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

6:13

As Rx'd at No Excuses.

Note: Strategy was to complete sets of (5) with (7) seconds rest between. Strategy broke down a little toward the last 15 or so reps and rest was 10-12 seconds. Improved by 1:59 over last attempt which was just get as far as possible on 1st set. 

Every two minutes, for 20 minutes (10 sets) of:
Snatch x 1.1
(rest 10 seconds between singles)

85-85-95-95-105-115-115-125-135(1)-135(1) 

A: Push Jerk 5-5-3-3-3-1-1-1-1-1

B: Static Shaping
3X0:20 on/0:20 off Hollow Hold with 4lb PVC
3X0:20 on/0:20 off Arch Hold with 4lb PVC
4X0:20 on/0:20 off Evil Wheels

C: Flexibility
4X0:20 Box Shoulder Stretch - 24" Box

D: Skills and Drills
4X5 Strict Handstand Push-ups.
_________
A:115-135-155-175-185-195-205-215-220(F)-185LBS
D: Used Ab Mat. Forehead must touch mat for rep to count.

A: Crossfit Games Open WOD 15.3 - Scaled

AMRAP 14:
50 Wall Balls @ 20lbs
200 Singles

582 reps

B: EMOM 10:
2 Strict Pull-ups
2 Strict Bar Dips

Every two minutes, for 20 minutes (10 sets) of:
Clean & Jerk x 1.1
(rest 10 seconds between singles)

115-125-135-135-145-155-155-165-165-175(f) 

(1) High Hang Power Snatch + (1) OHS x 7

Used 115lbs for all sets. Workout at No Excuses.

For time:
50-35-20
Front squats (45lbs)
GHD sit-ups
Push-ups

Crossfit Games Open WOD 12.2

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
45 pound Snatch, 30 reps
75 pound Snatch, 30 reps
100 pound Snatch, 30 reps
120 pound Snatch, as many reps as possible

91 Reps

Note: Used Rx'd weight for women.

Every 1:30 for 6:00 -- (5) Total Sets:

3 UB T&G Snatches -- begin at 70% of 1RM Snatch and add load with each set.

95-105-115-125-125lbs

A: 0:30 L-Hang
B: 5X5 Bench Press w/ 5 Pull-ups Between Efforts
C: Tabata w/ 5 Minute Rest Between Efforts
SDHP
KB Swing

A: 3X0:10
B: Used 185lbs across all sets.
C: Used 45lb KB for both. SDHP fewest reps was 8, most was 10. Maintained 7 reps across all sets for KB Swings.

For Time:

5 Power Snatches, 125lbs
10 Box Jumps, 20"
10 Power Snatches, 125lbs
20 Box Jumps, 20"
15 Power Snatches, 125lbs
30 Box Jumps, 20"
9:50

Clean & Jerk – 1×3@60%, 1×2@70%, 1×2@80%, 1×2@90%, 1×2@95%, 1×2@90%, 1×1@95%

Notes: Based on 185# – Missed second rep at 95% -- 175# -- on the first set. Missed final rep at 175#. Hit all other lifts successfully. Done at No Excuses with no warmup. 

A: Every 1:30 for 6:00 (5 total sets):
3 UB Squat Clean Thrusters

B: Midline March
3 RFT:
20 V-Ups
40 HS Shoulder Taps
20 OWLS @ 35lbs

C: Core Cashout
25 Hollow Rocks
25 Arch Rocks
50 Evil Wheels

A: 135 x 3; 155 x 2
B: 15:36
C: Used Bender Ball for Hollow/Arch. Evil Wheels 5 x 10

A: EMOM 5:
(3) Power Snatches. Start light and work up to heavy triple.

75-95-105-115-125lbs

B: (3) attempts at 1RM Snatch.

135-145(f)-145lbs(f)

Lifted outside at No Excuses. Limited plate selection, no in-between 135 & 145lbs.

A: Row 10 x 1:00 on/0:30 off
Total Meters: 2512m

B: EMOM 10:
7 Front Squats
7 Push Press

Rx was 95/65. Used Women's weight of 65. Averaged 25-30 seconds per round. Nasty, nasty, nasty. If repeating this WOD, move up to 75lbs.

A: Snatch
1×3@75lbs
1×3@85lbs
1×2@95lbs
1×1@105lbs
2×1@115lbs
1×1@105lbs

B: Power Clean & Push Jerk
1×3@95lbs
1×3@115lbs
1×2@135lbs
1×1@145lbs
2×1@155lbs
1×1@135lbs

C: Front Squat (Must Clean Bar From Ground)
1x3@115lbs
1x3@135lbs
1x2@155lbs

3RFT:

20 V-Ups, hold bender ball overhead
20 OWLS, hold 35lbs plate overhead
20 Burpees