Murph 49:26 PR

AMRAP 20 min "Nate": 2 jumping MUs, 4 HSPUs, 8 KBS @ 55lbs = 10.33 rounds

7 rounds: 1 power clean + 3 front squats at 165, 7 L-pullups 12:22

Split Jerk 1-1-1-1-1-1-1

135-165-185-190-195x-190-185

1 Round of "Bull"

200 Double-unders
50 OHS 95lbs
50 Pullups
Run 1 mile

38:15

Tabata squats "bottom to bottom", run one mile- 14, 6:39

DT

5 rounds @ 115lbs:

12 deadlifts
9 hang cleans
6 push jerk

11:44

(PR by 46 secs and used 20lbs more)

Back Squats

3-3-3-3-3

145-155-165-175-185

Randy

75 snatches at 75lbs

7:50

Nutts 38:43

10 HSPU
15 Deadlift at 255lbs
25 Box jumps
50 Pullups
100 Wall balls
200 Double Unders
400m Run with 45lb plate

4 RFT: 25 box jumps, 25 KB swings 35lbs., 1/4 mile run, 25 burpees, 25 thrusters @ 35 lbs

Amrap 20 min: 5 CTB, 10 x ring dips, 16 x 35lb one-arm OHS (8 each arm)

3 RFT: 10 x 35lb weighted pullups, 30 x good mornings 35lbs

Shoulder press 1x5, push press 3x5, push jerk 5x5

Deadlifts and situps

3RFT:

10 x 255lb deadlifts

30 x Mountain athlete weighted sit-ups 25lbs

9:16

3RFT: 200 single unders, 15 pullups, 50 squats, 15 pullups

5 rounds: Max Rep Pushup and Deadhang Pullups

30/10

18/7

18/10

20/8

16/7

Filthy Fifty

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 good mornings 35lbs
50 thrusters 35lb kettlebell
50 Burpees
50 Double unders

34:35 (2:26 pr)

Sickness Wednesday-Friday and still getting over it

Deadlift 2-2-2-2-2-2-2-2-2-2 rest 60 sec between sets

345-345-345-345-345-345-345-355-365-375

21-18-15-12-9 of 95lb snatch, wall ball, KTE

Crouchfit Total

1 rep max of:

Clean and press- 190

Power clean- 215

Deadlift- 415

825lbs (PR by 25 lbs)

-------------------------------

Still no squat rack, so continued my version of Crossfit total for consistency with my previous tries. George did deadlift of 75lbs (1.5x bodyweight) Good Job little buddy!!

Muscle-ups, Forward Rolls, Pistols, Cast Wall Walks

3 rft:

10 jumping MUs with bottom of rings at 72"

10 forward rolls

20 pistols alternating legs- used hand on counter for balance

10 handstand cast wall walk

22:19

SDHP and Heavy Thrusters

3 rounds:

SDHP 45lbs x 50 reps

135lb Thrusters x 7 reps

15:45

Rest Day