2/28 push jerk

A. Push Jerk clusters (can't change weight during set)
3, 3, 3, 3 x3; rest 20 sec/2 min
** 115,115,120
This was pretty heavy!

B. 10 hspu for time x 4; rest 3 min
***on 25 lb plates
:41(2strict), :37 (1strict), :49 (0 st), :56(0st)

Need to work on more strict hspu. These got hard toward the end of the 10 reps each time.

15 Min AMRAP
250m Row
15 hand release push ups

** 8+200 m row
All I can say is..., I hate rowing, I hate push ups!!!

2/27 snatch

A. Snatch: Build to a tough single

Worked up to 105 fast. Felt really easy so went for 115 and failed 3 times. Good coaching session with Ryan. Worked on pulling back hard and looking up on the pull!!!

+
Open wod 12.2 (scaled)
AMRAP in 10 min
30 Snatches @ 45
30 Snatches @65
30 Snatches @ 85
AMRAP @ 105
*** 90 reps.

So fun loved this. Did 15 and 15 then all the rest singles. 85 felt super light!!!

2/25 front squats

Did this by myself :(

A. Front Squat @ 22x1
8, 6, 4, 8, 6, 4; rest 2 min
**125,135,145,125,135(4reps),135
Those were really hard. This is the first time I feel like I have started and it was heavy the whole time. I've been trying to work on that so... It was painful, but good!

B. Ring pull ups 4x10 reps, rest 2 mins
10, 8, 8, 6
These got hard really fast.

+
For time
50-40-30-20-10
Air Squat
10 Toes to Bar
**5:14
I was dreading this wod because I hate air squats. I knew I would have to make up for it on the t2b.

2/23 open wod

Open wod 11.5
20 Min AMRAP
5 Power Cleans #100
10 Toes to Bar
15 Wall balls #14
*** 10+1

In 2011 i got 9 rounds + 6. I remember this wod being horrible and SO long, and that's exactly what it felt like today. SO long!!!! I broke up the PC way too much. I should have just done them all unbroken. I did most of the t2b unbroken and after 2 rounds of wall balls I broke them up into 10 and 5.
My goal was to get 10 rounds so I feel ok about this one.

2/22 deadlift

A. Deadlift on two #45 plates
10 reps x 3; rest 2 min
135,175,205
That was kinda fun!! 205 was heavy.

B. Back Extensions
8-10 x 4; rest 2 min
*0,25,35,45lbs
These were pretty easy. But I love back extensions

+
6 x 500m Row
rest 2 min btw
1-1:56
2-2:02
3-1:59
4-2:02
5-2:02
6-1:58
***22:25
This was AWFUL!!!!!!! I hated every minute of it. I hate rowing so much!!! I need to try and pull longer and come back quicker. I feel like I hard to try so hard to keep up with the girls!!!'

2/21 split jerk/push press

A. Split Jerk
3, 3, 3; rest 3 min
** 125,135,150

B. Push Press
5, 5, 5, 3, 3, 3; rest 2 min
***115,120,120,125,130, 1@130

+
5 Rounds
30 Double Unders
15 Box Jump overs 20"
2 Rope Climbs
**9:18

2/19 snatch/Power cleans

A. Power Snatch
2 reps EMOM for 8 Min @ 70-80%
***@85 last set @90

B. Power Clean
2 reps EMOM for 8 Min @75-80%
***@125

+
21-15-9
Deadlift #155
500m row
**8:44

2/16

Teams of 4
AMrAP 15
60 PP #75
60 supine push ups
120 DU

Then 25 mins rest

4 rounds
10 deadlifts #155
15 toes to bar
Rest 3 mins
3 round
20 pistols
20 ring dips
Rest 3 mins
2 rounds
20 pull ups
30 push ups
*** 26:09

2/15 front squats 1.25

A1. Front Squat 1.25
5, 5, 5, 3, 3, 3; rest 1 min
115,115,120,125,130,130
A2. Strict Pull ups (5 sec eccentric)
7 reps x 6 sets; rest 2 min

5 Rounds:
200m Row
20 Wall Balls #14
15 Box Jumps 24"
Leigh 13:10
Melissa 13:34
Nyra 15:08
AJ 16:57

2/12 Squat snatch

A. Squat Snatch
3,3,3,2,2,2; rest 2 min
95,95,100(2 then fail did another successful), 105(3 attempts 1 rep), 105, 110(1reps)

4rounds
B1. 15-20 Push Jerks (85) rest 1 min
B2. Amrap toes to Bar
1.18,16, 17,15
2. 23, 20, 20, 15

+
5 Min Max Burpees- 75
4 Min Max Airdyne- 44
3 Min Max Double Unders-125
2 Min Max Push Press #65-35
1 Min Max HR Push Ups-17

2/9 snatch/OHS

A. Squat Snatch 2 reps EMOM for 7 Min @ 80%
***@85#

B. Overhead squat @ 31X1
3, 3, 3, 3, 3; rest 2 min
***

+
CrossFit Games Open 11.2
15 Min AMRAP
9 Deadlifts
12 Hand release push ups
15 box jumps 20"
(shoot for 8-10 rounds)

2/8

10 Min AMRAP
10 Shoulder to Overhead #75
30 Double Unders
***9+12 reps

1/7 front squat

A. Front Squat
6, 6, 6; rest 2 min
***125,135,140

B. Power Clean 5 reps EMOM for 10 Min @ 70%
***@105
+
4 sets each for time
20 Cal Airdyne
20 Kb Swings #53
20 Burpees
rest 3 min btw

1-2:58
2-3:10
3-3:08
4-3:06

2/5 deadlift

A1. Deadlift @ 31x1
6, 6, 6, 4, 4, 4; rest 1 min
205,205,205,225,225,225
A2. AMRAP unbroken pull ups x6; rest 2 min
24,19,21,20,20,13 :(
+
12 Min AMRAP
10 Squat Cleans #135
20 Squat Cleans #95
30 Squat Cleans #65
AMRAP in remaining time #45
****58

2/4 behind neck PP

A. Behind the neck push press
10, 8, 6, 10, 8, 6; rest 2 min
***85,95,115,110,115,125(3 because I couldn't drop it on my back anymore)

B. AMRAP Unbroken Bar Dips x 5
rest 2 min
****11,9,10,6,6
+
For time:
750m Row
75 Wall Balls #14
500m Row
50 Wall Balls
***13:15

1/2 squat snatch/OHS

A. Squat Snatch 5 reps EMOM for 7 Min @ 70%
***@75

B. Overhead Squat @ 31x1
5, 5, 5, 5, 5 rest 2 min
**75,95,100,105,110(3)
+
3 Rounds
50 Cal Airdyne
30 Deadlifts #115
30 Hand release Push ups
*9:03

2/1 incline bench.

A. Incline Bench Press
10, 8, 6, 10, 8, 6 ; rest 2 min
75,85,90,80,90,95(4)
+
EMOM for 7 rounds of each
Minute 1: 10 push jerks #95
Minute 2: 10 Ghd Sit ups
Minute 3: 10 Pull ups
(at 0:00 do 10 push jerks, 1:00 do 10 ghd's, 2:00 do 10 pull ups, continue for 7 of each)