1/29 strict press/deadlift

A. Strict Press @ 31x1
8, 8, 8, 4, 4, 4 ; rest 2 min
****65,70,75(7),80,80(3),80

B. Deadlift @ 31x1
8, 8, 8, 6, 6, 6 ; rest 2 min
**175,185,185,205,215,215

C. Glute Ham Raises
8-10 x 4 ; rest 1 min

+
For time (sub 4:30)
250m Row
15 Kb Swings #53
25 Burpees
15 Kb Swings #53
250m Row
**4:46

1/28 hang power cleans

B. Bar Dip
8-10 reps x 5; rest 2 min
10,9,8,8,9

10 mins to est. 3 rep max
Hang Power clean
***145

5 rounds
15 HR push ups
15 deadlifts (115)
30 DU
***6:57

1/25 Thrusters

At crossfit Chico

EMOM for 10 mins
3 thrusters
increase weight each round, start lift

45, 55, 65, 75, 85, 95, 105, 115, 125, 130(1 rep)

Team WOD:
6 rounds
2 mins:
run 200 meters
5 tire flips (as a team)
AMRAP Power cleans (95#)
rest 1 min

9-13 reps each round. (72 total reps)

1/26 regional wod-death!!!!!

All for time:
3 Rounds:
7 Deadlifts #225
7 Muscle ups (3 pull ups / 3 dips per MU)
+
3 Rounds
21 Wall Balls #14
21 Toes to Bar
+
100 ft farmers carry 2 #70 db's
28 Burpee box jump overs 20"
100 ft farmers carry
3 Muscle ups (2)

**36:46

12/24

21-15-9
right arm kb snatch
200 m run
left arm kb snatch
200 m run
KB swing

with 35# kb

11:18

1/22 hang clean

A. Hang Power Clean
5, 5, 5, 5, 5; rest 2 min
**115,125,125,135,140(4)
Felt really good. Worked on quick elbows.

B. Bent over BB row
8-10 x 4; rest 2 min
75,85,90,95
+

4 rounds
400m run
25 Cal Airdyne
15 CTB Pull ups
**18:41

1/21 OHS/front squats

A. OH Squat
10, 8, 6, 10, 8, 6 ; rest 2 min
75,85,95,85,100,110(4 reps)

B. Front Squat @ 61x1
5, 5, 5, 3, 3, 3
**95,100,105,115,125(1rep)

+
"Donkey Kong"
21-15-9
Burpee
Kb Swing #35
Box Jump 20"
(4:42)

1/18 Split jrk

A. Split Jerk, build to a tough single
*** 145 then went to 165 2 attempts fail each rep. Got really close on the last one. Got overhead but didn't push head through

B. Push Jerk: 5 reps every 60 secs x 10, (#105-115, or find a challenging weight and stick with it)
**115

+
For time:
100 Wall balls #14
75 Pull ups
50 Wall balls
25 Pull ups
50 Sit ups
75 Double Unders
100 Air Squats
***22:04

1/17 Power snatch/deadlift

A. Power Snatch, build to a tough single
*** 105
B. Deadlift 3, 3, 3; rest 2 min
***220,240,250
+
5 Rounds:
10 Deadlifts #205
5 Box Jumps 30"
***9:24
+
5 Rounds:
200m Row
15 Toes to Bar
***9:27

1/15 deadlift/power cleans

A. Deadlift TnG
10, 10, 10; rest 90 sec
*** 185,205,220(7)

B. Power Clean 3 reps x 10 sets
Start light and increase every set so last 2 are tough; rest 1 min
** 75,80,85,95,105,115,125,135,145(1),140(2)
+
For time:
100 Burpees (6:08)
Immediately upon completion
For time:
75 Cal Airdyne(6:11)
35 HSPU (with 35#plates)
***18:38

1/14 back squat/squat snatch

A. Build to a 20 rep Back Squat
***125

B. Squat Snatch 3 reps every 60 sec x 15
@75

C. AMRAP unbroken front squats #125-135 x 4; rest 2 min
(use a weight you can get at least more than 5, but keep in heavy)
***125#
***7,6,6,6

+
10 Rounds:
30 Double Unders
10 Ctb Pull ups
***11:38????? I forgot to write it down

1/12 heavy Fran

21-15-9
Thruster #95
Ctb Pull up

***8:53

Rest 10 Min

Row 2k for time
**9:30something

1/10 power snatch/oHS

A. Power Snatch 1, 1, 1, 1, 1 ; rest 2 min
** 85,95,100,105(fail), 105

B. Every 30 sec for 8 Min; 2 squat snatches @ 75%
@ 75#

C. Overhead Squat 5, 5, 5; rest 2 mi
* 105,105,105

+
3 Rounds for max reps
1 Min Kb Swings #53
1 Min Toes To Bar
1 Min Kb SDHP #53
Rest 1 Min

KB 26,20,20
PU 21,20,20
SDHP 28,23,20

1/8 power clean deadlift

A. Power Clean 3, 3, 3, 3, 3 ; rest 2 min
**115,120,130,135,2@145

B. Deadlift 6-8 x 4 @ 31x1; rest 2 min
***165,175,185,195

+
For Time:
30 Squat Cleans #125
3 burpees on the minute every minute

11:45

1/7 front squats

A. Front Squat 4-6 reps x 5 @ 22x1; rest 2 min
**105,115,115,120,125

B. Barbell walking lunges, 18 continuous steps x 4; rest 2 min
75,85,90,100

+
“Last Ascent”
5-10-15
Back Squat #135
Box Jump 24”
***4:52

1/5

For Time:
21-15-9
Power Clean #115
Calorie Airdyne
** 8:38
The PC were heavy, but I did the last 9 unbroken (with dropping the weight)

Rest 10 Min

30 Muscle ups for time: 20 min cap
17 MU
I did a few with 2 in a row.

1/4 power snatch

A. Power Snatch 3, 3, 3, 3, 3 ; rest 2 min
***75,85,90,95,1@100
(I need some guidance on this, I'm starting to get frustrated)

B. Every 30 sec for 5 min: 2 squat snatches @ 70%

+
10-8-6-4-2
Overhead Squat #95
Bar Facing Burpee
**7:34

1/2 power cleans

Power cleans
Build to heavy 1 rep
***155

10 mins EMOM
5 TNG @ 70-75%
*** 110

Row 500 m
15 S2OH #95
Rest 3
Row 500 m
20 S2OH #75
Rest 3
500 m row
25 S2OH 65#