Snatch & Jump

Warmup:
3x10 wall ball (20#)
3x10 box jumps (20")
3x10 sumo deadlift high pulls (1 pood kettlebell)
stretching
5 snatch (95#)

WOD:  "Snatch & Jump"
Three sets for time of 21-15-9 rep scheme of

• power snatch (95#)
• over the box jumps (20")

Time 9:49

Lots of Squats

Warmup:
run 400 meters
10 pvc passthrus
10 pvc overhead squats
foam rolling
5 overhead squats (45#)
5 front squats (45#)
5 back squats (45#)
15 reps @ 95# (5 OHS/5 FS/5 BS)

Strength:
3x3 overhead squats
3x3 front squats
3x3 back squats

increase weight each set

OHS   135#/155#/175#
FS       195#/205#/215#
BS      225#/245#/265#

CrossFit Site

Power Cleans

Warmup:
foam roll for 2 minutes
row 500 meters
25 kettlebell swings
15 pvc passthrus
group mobility drills

Strength:
2-2-2-2-2 power cleans

1. 165#
2. 185#
3. 205#
4. 215#
5. 225#/220# (failed)

I can't seem to get past the 215# mental block.

WOD:  "Burpee AMRAP"
AMRAP in 10 minutes of 10 pullups + 10 burpees

Completed 3 rounds plus 10 pullups + 2 burpees = 72 reps

OHS & RUN

Warmup:
3x10 over the bar wall ball toss (20#)
3x1 bear crawl (10 meters)
3x10 good mornings (pvc)
3x10 pvc passthrus
overhead squat practice (45#)
1x3 overhead squats (135#)

WOD: "OHS & RUN"
Complete ladder of overhead squats (95#) and 100 meter runs for time.  Count down from 10 reps (e.g., round 1 is 10 overhead squats and a 100 meter run, round 2 is 9 overhead squats and a 100 meter run.  Go all the way to 1 overhead squat and a 100 meter run.  Score total time.  This will be a total of 55 overhead squats and 1000 meters of running.

Time 16:30 Rx

Again, my slow running affected my time.  I was able to do all unbroken sets of overhead squats.  Another Rx WOD completed though.

Too Many Box Jumps

Warmup:
Row 500 meters
20 double unders
15 kettlebell swings (1 pood)
10 wall ball shots (20#)

WOD:  "Too Many Box Jumps"

20 Deadlifts 135#

30 Box Jumps 24"

20 Hang Cleans 135#

30 Box Jumps 24"

20 Push Jerks 135#

30 Box Jumps 24"

Time 12:29 Rx

 My philosophy as I have grown old and fat is to perform as many Rx workouts as I can, as fast as I can, but with the end goal of completing the WOD.  My times may be a bit slower as I get back in shape.  Hopefully WOD's like this will become increasingly quicker.  I realize that I cannot keep up with the young guys, but maybe I can hang in there with them.

FRAN

Warmup:
row 500 meters (under 2 minutes)
20 minutes stretching
10 thrusters (45#)

WOD:  "FRAN"

21,15 and 9 of:

Thrusters (95/65)

Pull Ups

Time 11:50 Rx

SLOW!!!

TABATA Something Else

Warmup:
2 rounds of:
run 400 meters carrying 20# medicine ball
at each corner perform one of the following sets with medicine ball (rotating through them)
10 squats
10 medicine ball cleans
10 rocket jumps
10 medicine ball pushups

WOD:  "TABATA Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Total reps = 206