1/5 @ 6:30 – Patriot

15 Minutes to establish 1RM Snatch.

9-6-3
Overhead Squat (135/95)
Muscle-up

Snatch – 85 (PR)

Metcon: 6:24 scaled to 65#OHS and MU transitions

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“Cindy”

“Cindy”
AMRAP 20 Minutes
5 Pull-ups
10 Push-ups
15 Squats

11+3 rx

11/25 @ 12 – Patriot

Snatch
3-3-3-3-3

3 Rounds
10 Deadlifts (275/185)
15 Ring Dips

Squat Snatch
52-52-52-62-72

Metcon
6:20? I forget…but something like that. DLs at 175

“CrossFit Total”

Back Squat
1-1-1
Press
1-1-1
Dead Lift
1-1-1

BS 175
Press 95
DL 225 (PR)

CFT Score 495

15 pound improvement from last time….

10/26 @ 6:30 – Patriot

Bench Press
3-3-3-3

7 Rounds
7 Overhead Squats (135/95)
7 Chest to Bar Pull-ups

Bench Press
105-105-105-105

Didn’t realize I wasn’t supposed to WOD before OLY class….ripped my hands on round 5 so I decided to DNF in the hopes of being able to participate in OLY at 7:30.

5 Rounds
55#
Kipping Pullups

6/27 @ 5:30 – Patriot

Front Squat
1-1-1-1-1-1-1

7 Minutes AMRAP
7 Back Squats (225/155)
7 Strict Ring Dips
Post loads and comments.
Do not scale with bands. Do the most difficult push-up variation you can that fits the profile of this WOD.

Front Squat
85-105-105-125-130-135(fail)

*old PR was 95lbs. Yippy!!

Metcon:
Scaled to 95lb Squats and pushups (1st round reg, the remainder on knees)
5+3

6/9 @ 5:30 – Patriot

W/U
10 Junk Yard Dogs
10 Over/Unders

Clean
1-1-1-1-1-1-1

21-15-9
Thrusters (65/45)
Jumping Pull-ups

Squat Clean – 85-85-85-105-105-105 (bad form)-85-95

Metcon: 3:48 rx’d