Barbell Cycling
Use one barbell and change weights during rest period.
4 Snatches + 8 CJ, 105-pounds, 2 min rest
3 Snatches + 7 CJ, 115-pounds, 2 min rest
2 Snatches + 6 CJ, 125-pounds, 2 min rest
1 Snatch + 5 CJ,145-pounds

Finished with two rounds of:
15 Calorie Row
10 HSPU


Wanted to get (5) but time was a factor.

For Time:
50-40-30-20-10 reps of:
Sit-ups

(12) V-Ups & (6) Burpees between each set

18:16

A: 4X6 UB Cleans for total time @ 145-pounds -- rest as little as possible
B: 3X9 UB Snatches for total time @ 95-pounds -- rest as little as possible
C: For Time:
30 Thrusters
90 Singles
20 Thrusters
60 Singles
10 Thrusters
30 Singles

Used 75-pounds for Thrusters.

A: 3:31
B: 3:16
C: 8:37

BBG:
With a running clock...
1: At 0:00, EMOM 7:00
1 Power Snatch -- begin around 70% of 1RM and build
2:At 10:00, 1:30 to complete
ME Power Snatch at 75% of best lift on #1

Strength/Skill:
A: 1X3 @80%; 2X2 @85%; 1X1 @ 95%; 1X1 @100%.
Paused Front Squats (3 count pause at bottom, no bounce to stand) -- rest :90 seconds
B: 4X30 seconds Weighted Bar Lockout Holds (hold lockout at finish position of dip) -- rest :90 seconds
___________
BBG: 150-pounds; 14 reps @ 110-pounds

A: Cleaned bar from ground. 150-160-175-185-pounds. Failed at 185-pounds, missed clean.
B: Used 25-pound plate; all sets unbroken.

A: Pullup Practice
10 Strict Pullups AFSAP

B: Conditioning
20:00 AMRAP of:
40 Calorie Row
20 V-Ups
10 Strict HSPU

3 Full + 23 Calories Rowed

Note: Rows averaged 600m per; last attempt was 350m

BBG
Every 1:30 for 9:00 (7 total sets)-
1 Power Clean & Push Jerk – begin around 75% of max PC&PJ and work to a max single for the day

135-180lbs. Failed last lift at 190lbs. 

Power Snatch + Overhead Squat + Snatch (full)
Work up to a heavy load on the complex.

Worked up to 145-pounds for the complex

A: Evil Annie
5 RDS:
100 Singles
15 Evil Wheels


All sets and reps unbroken.

B: Tabata Battle Ropes

Mixed up double wave and alternating wave on battle ropes.

Shoulder-to-Overhead 
1 Press + 2 Push Press + 3 Push Jerk

Work up to a max for the day on the complex. Practice efficient re-racking of the barbell from overhead. Catching and moving directly into the next jerk is the ideal.

Worked up to 155-pounds on press complex. Limiting factor was the shoulder press obviously.

30-20-10 Reps For Time:
HSPU
AbMat Sit-Ups
 Double-Unders

Try to cycle efficiently on HSPU, 2-3 sets for the 30, 1-2 for the 20, and unbroken for the 10. Perform the sit ups on a soft surface and with momentum. Sub for Double Unders is3:1 Singles

BBG
EMOM for 10:00-
2 Poisition Snatch 1 High Hang (mid thigh) + 1 Hang (just above knee)
*Begin between 50-60% of max Snatch, and work to a max single for the day.
 
Worked up to best set of 145-pounds.

Conditioning
3 Rounds:
Single Unbroken Set of Wall Ball Shots @ 15lbs
-Rest 90 secs-
30 Cal Row For Time
-Rest 3 mins-

*You get out of it what you put into it. Push yourself to find a true max reps set.

(35/1:27)
(36/1:31)
(32/1:32) 

A: Back Squat
1X8 @ 60% (185)
4X8 @ 68% (205)
Limit rest to under 2:00

B: 3 RDS:
18 Calorie Row
15 HR Pushups
12 Box Jumps @ 20"

As Rx'd this was to be a 12 minute AMRAP. This was done at about 75%; still getting over a cold and it was tough to get my breath. Row was 1:11 and just under 300 meters each time.

C: 10 Minutes StairClimber - Level 8
First time on SC; could probably go with higher level (increased steps per min)

D: Accessory Work
Hollow Rocks + Hold 3X15+15s
Arch Rocks 3X15
Bicep Curls 3X20 @ 12.5lbs

Hang Squat Clean
5-5-3-3-3-1-1-1-1

5: 135-135lbs
3: 155x2-165lbs
1: 170-175-185-190(F)

A: 5-4-3-2-1 reps of:
Front Squat
Push Jerk

Must clean bar from the ground. Rest as needed between sets.

135-145-155-165-175lbs. Limiting factor was having to clean bar from ground.

B: EMOM 10:
25 HS Shoulder Taps
100 Jump Rope Singles

BBG
EMOM for 10:00 (10 total sets)-
1 Power Snatch – begin around 70% of max Power Snatch and work to a max for the day

Start at 105lbs; best lift was 15lbs. Failed at 150lbs (3) times.

Conditioning
5 rounds of:
Row 500m (all out effort)
10 HSPU
Rest 1:1

1:50.4 -- 1:51.1  -- 1:54.7 -- 1:58.9 -- 1:59.3

3 Rounds:
10 Snatches @ 75lbs
15 Burpees
10 Snatches @ 75lbs
15 Wall Balls @ 15lbs

Rest (2) minutes between rounds

A: EMOM 10:
1 Hang Clean (from mid-thigh) + 1 Jerk
Start at 50% and add weight each round.

185 was best lift. Failed to clean 190 on last two rounds.

B: Handstand Hold + HS Shoulder Taps
5X10s+6

C: 10RFT:
100m Row
10 KB Swings @ 40lbs

14:12

D: Hollow Hold + Rocks
4X12s+12

Crossfit Open 13.1

AMRAP 17
40 Burpees
30 Snatches (75/45)
30 Burpees
30 Snatches (135/75)
20 Burpees
30 Snatches (165/100)
10 Burpees
As many Snatches (210/120) as possible

Completed 134 reps (all 75-pound snatches + 4 burpees). Used Rx weights for women.Burpees were tough. I was stringing together 7-8 at a time.

4 sprints of:
25-meter handstand walk
Then, 4 sprints of:
50-meter walking lunge

Rest at least 2 minutes between efforts.

Note: Subbed 25 HS Shoulder Taps for HS Walk. HS Taps at No Excuses. Lunges were at football field on Wickersham -- 25 meters out and back.

Diane

21-15-9 reps of:
Deadlifts @ 185lbs
HSPUS

Conditioning
“Sprint”
In 3 minutes complete:
15 Wall balls (20/14)
15 Snatches (95/65)
15 Wall balls (20/14)
Rest 3 Minutes
“Chip”
In 5 minutes complete:
25 Wall balls (20/14)
10 Snatches (135/95)
25 Wall balls (20/14)
Rest 5 minutes
“Grind”
In 7 minutes complete:
35 Wall balls (20/14)
5 Snatches (155/105)
35 Wall balls (20/14)

The weights are suggestions. Pick weights that you can handle. Each section must be heavier than the previous. You can think of Part 2 as “Isabel” and part 1 and part 3 lighter than and heavier than “Isabel”.

Used 65/95/115lbs for the Snatches. Used 15lb WB. 

BBG
Every 1:30 for 9:00 (7 total sets)-
3 T&G Power Snatches -- build to heavy 3RM

Best set was 130lbs. Failed at 135lbs on 6th attempt.

(6) sets: 
Against a 2 minute clock, row 200 meters, AMRAP Burpees in remaining time - rest 2 minutes 
Score is total # of burpees 

13-13-13-12-13-12 for 76 total burpees

A: For Time:
9 Hang Cleans @ 155lbs
10 Ball Slams
6 Hang Cleans @ 155lbs
15 Ball Slams
3 Hang Cleans
20 Ball Slams

B: 6 RFT:
One-Arm KB Swings, 10 reps, alternate arms
Lateral Box Shuffle, 8 reps each side, 12" box
10-20-10yd Shuttle Run

 9:49

C: Tabata Battle Ropes

Notes: Power Cleans were SLOW. Broke them up into sets of 3 with :30 or so between efforts. Should have scaled down to 135lbs to be able to sprint through WOD. All Ball Slams were unbroken. Mixed up double wave and alternating wave on battle ropes.

A:
Every (3) minutes, for (15) minutes (5 sets):
Push Press x 3-5 reps

Goal is to find today's 5RM. If you get 5 good reps, move up on the next set.

B:
Every minute, on the minute, for (15) minutes:
Minute 1 -- Row 200 meters
Minute 2 -- 8 HSPU (head to sand bell)
Minute 3 -- 40 Double Unders (subbed 100 singles)

A: 135-155-175-185-185(3)

Every 3 minutes for 21 minutes:
20 Jumping Lunges
100 Meter Sprint

Used Curve Treadmill for Sprints.
Averaged :50 per round. 

Complete 10 rounds:
3 Power Snatches @ 115lbs
10 Evil Wheels 

All sets and reps unbroken.

Rowing:

EMOMx24:
Odd: 200m
Even: Rest
The goal is to have every round within 1-2 seconds of each other.

All splits completed within :43-:45 seconds. Damper set at 7.

Tabata push press 65 lb

21-18-15-12-9-6-3
Snatch 65 lb

Rest :90 seconds between sets
Rest as needed between push presses and snatches.

Push Press: Rounds 1-4 (10) reps; Rounds 5-8 (8) reps
All snatches were unbroken

Finish with (50) Hollow Rocks

Tabata front squats 85 lbs

21-18-15-12-9-6-3
Deadlift 155 lbs

Rest :90 seconds between sets
Rest as needed between front squats and deadlifts.

Front Squats were between 6-8 each set.
All deadlifts were unbroken.