A) Murph
Run 1 Mile
100 Pull-Ups
200 Push-Ups
300 Air-Squats
Run 1 Mile
W/20lb Vest

B) Snatch Balance x 2 + Snatch PP x 3

C) Snatch Doubles (Moderate Load)

D) 3-Pos Clean Deadlift + 3 Hang Cleans

E) Front Squat 3-2-1

Results:

Lower Back and Knees are not working so well but trying to battle thru

A) 37:04

B) 155/165/185/205/215

C) 155/165/185/205/215/225x1

D) 185/205/215/225x3x3

E) 225x3/255x2/275x1

Workout of the Day
A.
Build to a heavy Muscle Snatch
(shouldn’t take more than 5 sets)

B.
Take 15-20 minutes to build to a heavy Snatch
(let feel dictate how heavy you go today – doesn’t need to be a PR, but if it feels good, let it happen)

C.
Take 15-20 minutes to build to a heavy Clean & Jerk
(again, let feel dictate)

D. 

Work to a Heavy HBBS Single

E.
For times:
12 Muscle-Ups (ladies 9 muscle-ups)
Rest exactly 60 seconds
9 Muscle-Ups (ladies 7 muscle-ups)
Rest exactly 60 seconds
6 Muscle-Ups (ladies 5 muscle-ups)

Results:

A) 70kg

B) 107kg

C) 122kg

D) 150kg

E) 44 sec (ub)/39 sec (ub)/ 46 sec (4+1+1)

*Not feeling especially strong or fit..... not eating enough and stress about opening the new gym. The Winter Challenge is coming up next weekend but thats not really on the radar as my end goal is getting stronger come regionals. 

A.
Front Squat
*Set 1 – 5 reps @ 70-75%
*Set 2 – 3 reps @ 80-85%
*Set 3 – 1 rep @ 90-95%
Sets 4-6 – 2 reps @ 85%
Rest 2 minutes between sets.

B.
Five sets of:
Muscle Snatch x 1 rep
(build to heavy muscle snatch over the course of the five sets
Rest 30 seconds
Bulgarian Split-Squat x 8-12 Reps
Rest 30 seconds

C.
OTM x 10 Minutes

Complete 2 Cleans @ 250

Results:

A. 

245x5/265x3/285x1/305x1/275x2x3

B.

135/145/155/165(m)/160/165

35x8/35x10/35x12/65x12x2

C.

 Completed

A.
Three sets, not for time, of:
Muscle-Ups x 3-6 reps

Strict HSPU x 8-12

T2B x 14-18

B.
Six sets of:
Clean Pull + Clean Below Knee
Rest 2 minutes

C.
8 Minute AMRAP

8 Thrusters @ 115

8 Bar Burpees

8 C2B

Results:

A) 6/12/18 x 3 sets

B) 235x1x4/240x1x2

C) 5+1 Thruster - absolutely no gas

Strength Day:

A.
Every minute, on the minute, for 10 minutes:
Hang Snatch + Snatch
(perform hang snatch from just above the knee – all sets should be performed between 75-85% of 1-RM snatch)

B.
Every 45 Seconds for 9 Minutes:

1 Power Clean @ 75%

1 Hang Squat Clean @ 75%

1 Split Jerk @ 75%

C.
Back Squat
*Set 1 – 5 reps @ 70-75%
*Set 2 – 3 reps @ 80-85%
*Set 3 – 1 rep @ 90-95%
Sets 4-8 – 3 reps @ 85-87%
Rest 2 minutes between sets.

Results:

A) 185x2/215x6/225x2

B) Completed @ 220

C) 265x5/295x3/325x1/295x3/305x3x4

A.
Three sets, not for time, of:
Unbroken Muscle-Ups x 3-6 reps
Unbroken Double-Unders x 30-40 reps
Unbroken Strict Handstand Push-Ups x Max reps

B.
For Max Reps:
2 Minutes of Shoulder to Overhead (205/140 lbs)
Rest 4 minutes
2 Minutes of Shoulder to Overhead (185/125 lbs)
Rest 4 minutes
2 Minutes of Shoulder to Overhead (155/105 lbs)

C.
3 Minutes of Rowing for Max Meters
Rest exactly 2 minutes, and then . . .

For time:
75 Pull-Ups (ladies – 60 pull-ups)
Row 1000 Meters


Results

A)

6/6/6

30/40/40

10/12/14

B)

205 - 20

185 - 26

155 - 35

C) 

880/5:52

A.
Work to a Heavy Snatch Single
Then 20 Reps @ 85%

B.
Back Squat
*Set 1 – 5 reps @ 70-75%
*Set 2 – 3 reps @ 80-85%
*Sets 3-5 – 1 rep @ 90-95%
Rest 2 minutes between sets.

C.
Every minute, on the minute, for 20 minutes:
Hang Clean + Clean

Minutes:
1-2 @ 50% of 1-RM Clean
3-4 @ 60%
5-8 @ 70%
9-12 @ 75%
13-16 @ 80%
17-20 @ 85-90%

Results:

A) 112kg/12:40@94kg

B) 5x260/3x280/305x1/325x1/330x1x3

C)

 1-2 @ 145

3-4 @ 175
5-8 @ 205
9-12 @ 215
13-16 @ 230
17 @ 245 (miss full clean)

18 @ 235 (miss full clean)

19 @ 235 (miss)

20 @ 235 

*Did part A with my mom at Crossfit Industrious, absolute destroyed me and made part C super hard.