Crossfit total

Shoulder press 165# Back squat 285# Deadlift 365# Deads very light to protect back, using last 1rm total is: 165-285-405 855#

Summer series

21-15-9 95# front squat Burpees Pullups 7:08 http://m.youtube.com/watch?v=EfusL6tl0k0

5 rds: 1 rope climb 15ft 5 hdspu on parallettes 10 45# barbell overhead pistols 17:25 Subbed strict CTB for rope Subbed 25# plates and abmat for hdspu Subbed dowel for barbell

Summer Throwdown 2

3 x 215#

http://www.youtube.com/watch?v=-gCIwl8yGN0


Failed attempt at 225 TnG

Summer throwdown 1

5 rds
25 push press @ 75#
50 double unders
9:24

 http://m.youtube.com/watch?v=jfS49s9whuQ

AMRAP 20 mins:
5 CTB
5 ring dips
15 squats

19rds + 5 + 5 + 11

"Helen"

9:12

500m row (2min)
30 bench press @ 185# (5,3,3,3,3,3,3,1,1,2,1,2)
1000m row (3:52)
20 bench press @ 185# (2,2,2,2,2,2,2,3,3)
2000m row (7:55)
10 bench press @ 185#
(1,1,1,1,1,1,1,1,1,1)

37:18 total time

Weighted pullup 2rm (7 sets)

Pronated- 35, 55, 70, 75

Supinated- 80, 85, 90 x 1

3 rds:
50 double unders
40 situps (abmat)
30 med ball cleans 20#
20 pullups
10 hdspu

21:37

5 rds:
10 x 135# power clean
15 wallballs

9:38

OHS 1rm

205# on 4th set
Could not finish the final 3 sets

"Jag 28"

800m run
28 kb swing @ 2pd
28 strict pullups
28 C+J @ 2pd
28 strict pullups
800m run

21:00
75lb dumbbells subbed for kb

Deadlift 345# x 7
Bar muscleups x 7
3 rds

Clean tech work at 185#

21-15-9
L pullups
25# back extensions

8:37

Regional wod 5

http://m.youtube.com/watch?v=7Gd4NqRZCzY Start @ 155# Fail @ 185# 155# tech work after

Regional workout #4

At 22 min cap
10 pullups completed final set

Completed @ 23:08

Regional wod #3

4rds: 10 db snatch 100# 115m run (one lap of trico gym track) 6:04 Probably faster if doing rx run distances (200ft) Probably slower if I had done prev 2 wods

Thursday may 3

Deadlift 5rm 345#

"The Chief"

3x135# power cleans 6 pushups 9 squats 5 rds, 3 min on, 1 min rest 4 + 3 power cleans 4 + 3 power cleans 4 rds 4 rds 3 + 3 power cleans + 6 pushups

Press 5rm

5x5 115-120-125-130x4-130x4