Tempo front squats

Strength: Front Squat
8-10 reps x3 @ 53x1; rest 2 min

Wod: 5 Rounds
400m Run
15 Thrusters #75/55

Strength: 90,95,105 

Wod: 13:44 

Wod

Strength:
A1. Half Kneeling Rotation and Press 10 reps/ per arm x4; rest 30 sec.
A2. AMRAP Ring Rows x4; rest 1 min.

WOD:
5 rounds
10 Handstand Push Ups 
10 Strict Toes To Bar 
10 Burpees

A1. 18 

A2. 54 total 

Wod:12:48

Power cleans/back squats/OHS

Strength:
Power Clean Cluster
2,2,2 x3; rest 30sec / 2 min

145, 150,150 

WOD:
EMOM for 16 min
Even: 3 Unbroken Hang Squat Cleans #165/115
Odd: 6 Box Jumps 30"

Back squats 

every 90s 7 mins @ 90% (195) 

OHS 

emom 10 mins @ 80 (120) 

Had to use 125 cause the all the weights were taken. Only lasted 4 mins. 😄

Tempo strict press, ring dips, squat cleans

A1. Tempo Strict press 31x1 

6-8 reps x3 rest :30 

A2. 10 pistols x 3 (don't hold foot) rest 2:00 

A. 75(8),85(5),85(5)

B. Done 

B1. Ring dips 5x4 reps (rest :30) 

B2. 10 unbroken t2b x5 (rest 3:00) 

C. Squat clean clusters

2.2.2 x 3 (rest :30/2:00)

125, 140, 150(5)

Front squats/snatch

Strength:

Front squat EMOM 10 mins 1 rep @ 80% 

5@155,5@160 

little over 80% but they felt pretty good  

Snatch 2, 2, 2, 1, 1, 1; rest 2 min

105,110,115,125, failed 135 like 4 times 😜😁

Wod:
9-7-5
Squat Snatch #135/95
Bar Muscle Up

9:05 

Singles on snatches, pretty much did singles on my first round of bar MU then 4/3 and 5 unbroken. Kinda a shit show the first round. But happy that these were feelin good at the end! 

Back squats/OHS

A. Back squats 

Emom 10 mins 1 rep @ 85% (185)

Done 

B. OHS 

8.8.6.6.4.4

85,95,95,105,115,125

Strict press/behind neck SJ

Strength:
A1. Strict Press 6-8 reps @ 31x1 x3; rest 30 sec

A2. Bent over row 6-8 reps x3; rest 90 sec

(75/95)

Wod:
For Time
10 Wall Walks
30 Toes to Bar
50 Box Jumps 24”/20”
70 Double Unders

5:12 

Behind the neck split jerk (off blocks)

4x5reps

115,125,135,145 

A1. 7x3 reps ring dips 

A2. 15 sec L sit palette hold 

Deadlift

Deadlifts 

10,8,6,4,2,4,6,8,10 

185,195,205,215, 235,225,215,205,195

5x 

A1. 3 butterfly chest to bar (30 sec) 

A2. 3 strict hspu (2 mins)  

Emom front squats, OHS, squat clean clusters

Emom 10 mins 3 front squats @ 70% 

Done at 130

OHS 3.3.3.3.3

105,115,125,130,135

Squat clean clusters 

1.1.1 x3 :30/3:00 

155,155,160(2)

"21-15-9" games 2014 wod

8-7-6 (DL/PC/power snatch)(pull ups/c2b/bar MU)

6-5-4 (DL/PC/power snatch)(pull ups/c2b/bar MU)

4-3-2 (DL/PC/power snatch)(pull ups/c2b/bar MU)

11:57 

Tempo strict press/ back squat emom

Strength: Strict Press
8-10 reps x3 @31x1; rest 2 min.

Heaviest @ 65

Wod: 7 Min. AMRAP
7 Shoulder To Overhead #185/125
7 Box Jumps 24”/20”

5+2 

Back squat 

Emom 10 mins 3 reps @75% 

Did 7 mins @165 

Back squats/ Jackie/ tempo strict press

Strength: Back Squat
3, 3, 3, 3, 3; rest 2 min
175, 185,185,190,190

These felt hard today. 

Wod: "Jackie"
1k Row
50 Thrusters #45/35
30 Pull Ups

8:28

7:57 @regionals 2013 

Tempo strict press (3 sec downs) 

5x5 

75,80,85,85,90(3) 

Behind neck push press 

4x5 reps 

95,105,115,125

10x2 reps ring dips 

Every 90 seconds 

Done. 

Oly meet

Practice in garage 

Snatch- 135

Squat clean and jerk-165 

Meet! 

Snatch 110,120,131(fail) 

Clean and jerk- 150,160,170(crossfitstyle)