8/29 @ 5pm

Squat (90% 1RM)
1-1-1-1-1

30-20-10
DB Ground to Overhead (45/30)
Push-up

Squat
135-155-165-175-185 (fail)

Metcon:
7:24 w/20lb DBs & knee pus

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8/24 @ 6pm

Bench Press
5-5-5

Row 300m
30 Box Jumps (24/20)
30 Hand Release Push-ups
Row 200m
20 Box Jumps
20 Hand Release Push-ups
Row 100m
10 Box Jumps
10 Hand Release Push-ups

Bench Press
85-105 (failed on 3rd)-100 (failed on 4th)-95 (failed on 3rd)
My shoulders got tired fast!!

Metcon:
11:02
W/18-ish inch box jumps

8/22 @ 5pm

Squat
3-3-3-3 (80% 1RM +5lbs)

4 Rounds
6 Unbroken Hang Squat Clean (135/95)
8 Unbroken Ring Dips
10 Unbroken Toes to Bar

Remember that if you are still working on 10 strict pull-ups, you should be doing push-ups rather than dips.

Back Squat
135-155-155-165 (failed on 3rd)

Metcon:
8:04
W/ 85# HSC & Pushups

**Worked on pullups before the WOD today….really trying to be able to do more than 3 at a time. Tore my hands for the first time and am oddly happy/proud about it.** 🙂

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8/21 @ 10am

Snatch Balance
2-2-2-2 (70% 1RM Snatch)

4 Rounds
5 Push Jerk (155/100)
15 Sit-ups
2 Rope Climbs
Substitute 7 strict pull-ups for rope climbs.

Went to Potomac so no ropes….

55-55-55-55

8:44
90# PJs (unbroken til last round, prob should have gone for 95 or 100)
4 strict pullups (first 2 rounds unassisted, then red & yellow band) Huge fail on strict pullups. Thought scaling to 4 each round would let me get through them but clearly it didn’t help.

8/19 @ 5pm

Hang Squat Snatch
2-2-2-2

5 rounds of AMRAP 3 Minutes
3 HSPU
6 KB Swings (53/35)
9 Squats
Rest 2 minute between each 3 minute round.
Post total rounds plus reps to comments.
Begin each round where you ended the last.

Hang Squat Snatch: 55-55-55-55

Metcon: 20
Regular pushups instead of HSPUs.

8/13 @ 10am – “CrossFit Total”

CrossFit Total
Back Squat
1-1-1
Press
1-1-1
Deadlift
1-1-1

Score is total of your highest lift from each movement.

Total : 480

Back Squat 165 (PR)
Press 95 (PR)
Dead Lift 220 (PR)

Super happy with this. I think I could have gone heavier on the squat but we ran out of time and had to move to the other lifts. Not sure if I could go higher on the press…

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8/8 @ 6pm

Row 30 Calories
30 Toes to Bar
30 Ring Dips
30 Lunges
30 Power Cleans (115/75)
Run 800m

Metcon: 15:12 w/2 red bands for dips.