Crossfit JL

Deadlift 3x3

205/225/245#

Deadlift 1x15

175#

WOD
“Running Gut Punch”
Run 800m
20 Toes to Bar
40 Hollow Rock
60 Abmat
Run 800m

Time: 11:37.  Ran a sub-7:00 mile trying to catch Bender basically sprinting the final 600m.

Back squat 3 x 5

185/195/205/215/225

WOD: “Caballero”

5 rounds
5 deadlift (135/95)
10 power cleans (same)
20 air squats

Time: 12:04 RX

“Michael”

3 rounds
800m run
50 supermans
50 sit-ups

Time: 21:20 RX

Strength: front squat

5 x 135/185/205

Only did three sets because we were short on time.

Strength: deadlift

3 x 185//225/245/250

Final set didn’t hold my form so well, but was a 3-rep PR.

“Vera”
3 dead lift (255/155)
10 push press (95/65)
42 burpees
70 squats

Teams of two. One athlete works at a time, switch as often as you like. Both athletes must complete the work themselves before moving on to the next exercise.

Time: 13:11 RX (w/Wendell and Bender)

Birthday WOD for Kris’ mother.  Good teamwork with Wendell and Bender getting through the WOD with minimal rest.  Did singles on the DL, but it was the heaviest weight I’ve done a WOD with. 

18 minute AMRAP

15 box jump (24/20)
12 push press (115/75)
9 toes to bar

Result: 217

So not fun at all.  Should have used a push jerk from the beginning, and toes to bar still needs more work.

Strength: back squat

5 x 205, 215, 225

Weight went up pretty easily, and was a five rep PR.  Strength is coming back to my squat.

WOD
30 Curtis presses for time (1 rep = hang clean, L/R lunge, push press) 95/65

Time: 5:02 RX

Decided to pace it by going 5 reps and dropping, then another 5, another 5, then 3 or 2 the rest of the way with very short breaks.  It worked, and I got a fast time.

10 minute AMRAP
30 snatches @ 75#
30 snatches @ 135#
30 snatches @ 165#
Max reps @ 210#

Score: 38

Pretty happy with my score considering 135# if my current PR.  I missed on my first attempt b/c of the big 60# jump, but after 3 or so reps I really got dialed in with my rhythm.  I also felt very good jumping under the bar.

“WOD One”
Kettle Swings (60 x 53/35)
Run (400m)
Squats (60)
Deadlifts (30 x 135/95)
Pushups (40)
Jump Rope (200)
Row (500m)
Heavy Bag Carry (1 per)
Box Jump (30)

Complete in any order

Time: 18:12 RX

10 push press (115/75)
150m farmer carry
400m run
————-
10 push press
150m farmer carry
50 double-unders
———————-
10 push press
150m farmer carry
400m run

Time: 13:28 (115, 2 pood)

5:22 PR compared to the last time I this with same load (110816)

300m row
20 wall ball
10 pull-ups
400m run
20 burpees
10 pull-ups
80 double-unders
20 kettle snatch (10 each arm 53/35)
10 pull-ups

Time: 10:27 RX