Squat Clean and Jerk 135lbs 30 reps for time

AMRAP 20min

10 Wall Balls

10 Toes to Bar

10 KB swings 35lbs

10 round plus 5 wallballs

REST DAY

5k 22:06( PR by 2:19)

20 min AMRAP

10 squat snatch 65lbs

10 ring dips

10 knees to elbows

4 rounds plus 10 ring dips

10rft: 1 x 155lb c&j + 1 round of Cindy

10 rounds of

1 clean and jerk 155lb

5 pullups

10 pushups

15 squats

15:48

21-15-9: 175lb deadlift, 85lb OHS 13:08

10 RFT: 10 wallball shots, 10 pullups 15:33

"Forrest"

3RFT:
20 pullups (tuck)
30 toes to bar
40 burpees
run 800m
47:34

Thrusters 1-1-1-1-1-1-1

135-145-155-165x-160-165-170

Bulger

10 rounds of:

150m run
7 front squats 115 lbs
7 push press 115lbs

Hiking and Crossfit Total

Hiking hardcore Shores Lake 4 hours

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Crossfit Total (sans squat rack)

Clean and Press 185lbs (PR)

Power Clean 215lbs

Deadlift 395lbs (PR)

Hiking Shores Lake

2 hours slow walking tooting around

Hang Power Cleans and Burpees

3RFT:

15 x 115lb hang power clean

15 x burpees

8:46

Run 5k

3 laps Kings Dr to Mission to Lakeside to Kings Dr

10:12+10:20+10:17=30:49

Wall Ball and Jumping Muscle-ups

50 wall ball 20lbs at 9 ft target

10 MUs (jumping, ring at top of my head)

40 WB

8 MUs

30 WB

6 MUs

20 WB

4 MU

10 WB

2 MU

For Time

Snatch Balance and CF Endurance run WOD

Snatch Balance 1-1-1-1-1-1-1

45-45-65-85-95-105-115(x)

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12 rounds for distance:

60 sec run

30 sec rest

1.93 miles

Tabata This

8 intervals of 20 sec on: 10 sec rest of:

SDHP 45lb- 12

rest 1 min

Squats- 13

rest 1 min

Pullups- 4

rest 1 min

Pushups- 5

rest 1 min

Knees to elbows- 4

Score is the lowest number of reps done during the Tabata intervals- 38

Rock moving and Tree Choppin

Loading rocks 1 hour

Unloading rocks 1 hour

lay rocks in yard 1 hour

Chop down a medium tree 30 min

Squat Clean

1-1-1-1-1-1-1

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Then

4x5min run

rest 3 min between runs

for max distance

21-15-9

Right Arm KB snatch 55lbs

Left Arm KB snatch 55lbs

Pullups

Rest Day

10 rounds max pushups

rest 60 sec between rounds

Back Squats and Pullups

65lb Back Squat 50 reps

Towel Pullups 25 reps

85lb Back Squat 40 reps

Towel Pullups 20 reps

95lb Back Squat 30 reps

Towel Pullups 15 reps

115lb Back Squats 20 reps

Towel Pullups 10 reps

135lb Back squats 10 reps

Towel Pullups 5 reps

Jerry

Run 1 mile

200 SDHP at 45lbs

Run 1 mile

25:32

Rest Day

This was tough last time

Snatch 1 rep max
Clean and Jerk 1 rep max

10 minute AMRAP

6 x 55kg squat clean
12 x Pullup
24 x Double Unders

Score is total of the snatch + clean & jerk in kg
+plus number of reps in the AMRAP
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previous result 8/4/10 was 283.9