CrossFit 260207 
Split jerk 3-3-3-1-1-1-1 reps
3s: 145-165-175
1s: 185-195-205-215(f)

Today is an opportunity to go heavy on a lift we don't see too often. Increase the loading in the warm-up to something challenging and start there. I made the lift at 215, but had to push to lock out when I caught the bar in the split position. Elbows should be out slightly in front of the bar. 

Row Conditioning 
3x3mins // rest 1min 

rate 24-26
2k plus 14; get faster 
then,
300m for time

Low drag, high rate sprint to close things out - very happy with this time. 

1. Clean and Jerk
On the Minute x 9 (3 Rounds)
Hang Power Clean + Squat Clean + Split Jerk

Notes: Do HPC 1st minute, Sq. Clns 2^nd minute and Jerks on the 3^rd minute
Round  1 – 145lbs
Round  2 – 165lbs
Round  3 – 180lbs

Rest 2:00

On the Minute x 3 (1 Round)
Squat Clean + Split Jerk
Minute 1 – 180lbs
Minute 2 – 185lbs
Minute 3 – 190lbs

2. Front Squat
6 Sets of 2:
Sets 1 + 2 – 205lbs
Sets 3 + 4 – 220lbs
Sets 5 + 6 – 235lbs

3. Conditioning
5 Rounds:
21 Air Squats
15 Calorie Row
12 Alternating KB Snatches (36)

Power Clean + Split Jerk
Build to a Heavy Complex:
7 Deadlifts
5 Hang Power Cleans
3 Split Jerks

Notes: I only completed 3 sets --- the heaviest being 155lbs. My shoulders were sore from 100+ HSPU yesterday and I just wasn't into it. Would like to try this again -- I think that 175 or maybe even 185lbs is achievable.

Thruster / push press / push jerk / split jerk 1-1-1-1-1-1-1 reps
A thruster followed by a push press followed by a push jerk followed by a split jerk without dropping the bar is one rep.

95-115-135-155-165-175-185LBS.

A: E2M for 8:00
1 Power Clean+ 1 Hang Clean+ 1 Push Jerk+ 1 Split Jerk

Work to heavy set for the complex.

135-155-175-185lb.

B: AMRAP 16:
100m Run
20 Pistols, alternating
10 HSPU

Finished (4) FULL + 100m. Run was on manual treadmill.

BBG
Every 1:30 for 6:00 (5 total sets)-
1 Clean + 1 Push Press + 1 Push Jerk + 1 Split Jerk
*Begin around 60% of 1RM CJ and add weight each minute.

Strength
Front Squat:
Every 2:00 for 12:00 (7 total sets) reps of – 2/4/1/8/1/4/2
*Use 95% of your 5rm for all sets.

BBG: 115-145-155-165-175lb
Used 185 on the front squats. Hit all lifts comfortably.

A: Snatch
EMOM for as long as possible: Start at 65lbs and add 10lbs each minute.

B: OHS 3X2. Take bar from rack.

C:  Big Clean Complex
(4) sets of the following complex:
High Hang Squat Clean + Hang Squat Clean + Full Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Full Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Full Squat Clean + Split Jerk

1 Complex = all 12 reps without dropping the bar. rest as needed between sets. Goal is to build each set.  High Hang is from the pockets, Hang is from just above the knee.

D: 10-9-8-7-6-5-4-3-2-1 reps of Strict UB HSPU. Rest as needed between each set. 

A: 145 was best lift; missed 2X at 155.
B: 175lbs
C: Used 135 across all sets. Did not see the note about increasing load. This was prescribed as (6) sets; SO TOUGH! Scaled to (4) sets. Second set, only made it through Push Jerk.
D: As Rx'd. 

A: Every 2 minutes, for 20 minutes (10 sets):
Push Press + Push Jerk + Split Jerk Build over the course of the 10 sets to today’s heavy.

B: 3RFT:
250m Row
15 KB Swings @ 40-pounds
5 HSPU

Note: Rear of ERG elevated on two bumper plates. 12 minute cap for workout.

A: 135-155-165(X2)-175(X2)-185(X2)-190-195
B: 9:31. As Rx'd is 55-pound KB, limited by selection at Y.

10 Rounds; Every 2 Minutes:

(2) Squat Cleans + (1) Split Jerks

Work to heavy set. Best lift was 175lbs; failed at 180lbs - missed second clean.

Thruster / push press / push jerk / split jerk 1-1-1-1-1-1-1 reps
A thruster followed by a push press followed by a push jerk followed by a split jerk without dropping the bar is one rep.

135-145-155-165-170-175-180lbs

Notes: Used wrist wraps. Thought the thruster would be the limiting factor here, but pretty happy with those results. Weight must be cleaned from the ground.

Split Jerk 1-1-1-1-1-1-1

135-145-165-175-175-180-180lbs

5 x 1 Hang Clean - Heaviest Possible - Rest 60 seconds
135-145-150-155-165lbs

5 x 1 Press Cluster (Push Press-Push Jerk-Split Jerk) - Heaviest Possible - Rest 60 seconds
135-145-150-155-160lbs

5 x 1 Hang Clean - Heaviest Possible - Rest 60 seconds
135-145-150-155-160lbs

5 x 1 Press Cluster (Push Press-Push Jerk-Split Jerk) - Heaviest Possible - Rest 60 seconds
115-135-145-150-155lbs

8min AMRAP:
7 deadlifts @ 225lbs
70 Singles

5 Rounds + 3 deadlifts

Split Jerk 3-3-3-3-3

95-115-125-135-145lbs

3RFT:

1 Rope Climb
15 Back Extensions
10 Pushups

2:42

Strength

Split Jerk 3 x 3 95-115-125

Metcon

3 RFT:

50 OWLs
15 Pushups

8:29

Push Jerk 3-3-3

115-135-145

Split Jerk 1-1-1

115-135-155(f)-145

--then--

4 RFT:

100m run
15 Box Jumps
10 Plyo Pushups
5 Burpee Pullups

11:26