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Friday early morning deadlift 5 sets of 5 wake up: 125kg-135kg-145kg-155kg-160kgSets 5 Deadlifts | 125 kg 5 Deadlifts | 135 kg 5 Deadlifts | 145 kg 5 Deadlifts | 155 kg 5 Deadlifts | 160 kg -
Row, 500 m -- then -- 3 rounds: 5 Muscle-ups (ring muscle ups instead of bar muscle ups) 10 Overhead Squats, 43 kg 20 Kettlebell Swings, 24 kg -- then -- Row, 750 mRow, 500 m -- then -- 3 rounds: 5 Muscle-ups 10 Overhead Squats, 43 kg 20 Kettlebell Swings, 24 kg -- then -- Row, 750 m
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5 rounds of: Ring Support Hold (15 sec) 10 Push-ups (with hand clap) Rest 1 min5 rounds of: Ring Support Hold, 15 secs 10 Push-up (clapping)s Rest 1 min
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1 squat clean + 2 front squats + 1 jerk = 1 rep 3@60kg, 3@67.5kg, 2@75kg, 1@82.5kgSets 3 Barbell Complexes, 65% 1RM | 60 kg 3 Barbell Complexes, 70% 1RM | 67.5 kg 2 Barbell Complexes, 75% 1RM | 75 kg 1 Barbell Complex, 80% 1RM | 82.5 kg
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Weighted (strict) Pull Ups: 3x16kg | 2x20kg | 2x24kg | 2x28kg | 1x32kg | 1x36kg | 1x42kg | 1x44kgSets 3 Weighted Pull-ups | 16 kg 2 Weighted Pull-ups | 20 kg 2 Weighted Pull-ups | 24 kg 2 Weighted Pull-ups | 28 kg 1 Weighted Pull-up | 32 kg 1 Weighted Pull-up | 36 kg 1 Weighted Pull-up | 42 kg 1 Weighted Pull-up | 44 kg
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"Omar" 10 Thrusters, 43 kg 15 Bar Facing Burpees 20 Thrusters, 43 kg 25 Bar Facing Burpees 30 Thrusters, 43 kg 35 Bar Facing Burpees10 Thrusters, 43 kg 15 Burpee (Bar Facing)s 20 Thrusters, 43 kg 25 Burpee (Bar Facing)s 30 Thrusters, 43 kg 35 Burpee (Bar Facing)s
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1 Burpee
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"Birds... falling from the rooftops" 3 rounds of: 25 Kettlebell Swings (24kg) 25 Burpees3 rounds of: 25 Kettlebell Swings, 24 kg 25 Burpees
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"Brehm" For time: 10 Legless Rope Climbs (3 m) 20 Back Squats (102 kg) 30 Handstand Push-ups 40 Calorie Rows (Because we only had 3m ropes available instead of 4.5m, we did them legless, arms only) Handstand Push Ups were the bottleneck here: Lots of breaks. Rope Climbs without much rest. Back Squats steady unbroken pace. 40 cal row in 1:23 (~450m @1:32/500m split).10 Rope Climb (Legless)s, 3 m 20 Back Squats, 102 kg 30 Handstand Push-ups 40 Rows
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5 rounds of: 400m Run 30 Box Jumps (61cm) 30 Wall Balls (9kg) I >:( running....5 rounds of: Run, 400 m 30 Box Jumps, 24 in 30 Wall Balls, 20 lbs
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Sets 1 Clean | 100 kg
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Clean & Jerk 7x1: 80-85-90-92.5(PR)-96(PR)-100(failed)-100(PR clean, but missed jerk)Sets 1 Clean & Jerk | 80 kg 1 Clean & Jerk | 85 kg 1 Clean & Jerk | 90 kg 1 Clean & Jerk | 92.5 kg 1 Clean & Jerk | 96 kg 0 Clean & Jerks | 100 kg 0 Clean & Jerks | 100 kg
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@ CrossFit FSF 5 rounds for time: 3 Strict Muscle Ups 5 Stone to Shoulder (43kg) Farmers Carry (2x37kg) 30-60-90-120-150m3 Muscle Up (Strict)s 5 Atlas Stone Ground To Shoulders, 43 kg 1 Farmers Carry, 37 kg, 30 m 3 Muscle Up (Strict)s 5 Atlas Stone Ground To Shoulders, 43 kg 2 Farmers Carries, 37 kg, 30 m 3 Muscle Up (Strict)s 5 Atlas Stone Ground To Shoulders, 43 kg 3 Farmers Carries, 37 kg, 30 m 3 Muscle Up (Strict)s 5 Atlas Stone Ground To Shoulders, 43 kg 4 Farmers Carries, 37 kg, 30 m 3 Muscle Up (Strict)s 5 Atlas Stone Ground To Shoulders, 43 kg 5 Farmers Carries, 37 kg, 30 m
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Every 1 min for 20 mins do: 5 Dumbbell Deadlifts (2x20kg) 5 Dumbbell Hang Power Cleans (2x20kg) 5 Dumbbell Thrusters (2x20kg) Score: completed full rounds (13)Every 1 min for 20 mins: 5 Dumbbell Deadlifts, 20 kg 5 Dumbbell Hang Power Cleans, 20 kg 5 Dumbbell Thrusters, 20 kg
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Back Squat Pauses 5x3. Fast down (ass to grass), 5 second pause, fast up.3 Back Squat Pauses 90 kg 3 Back Squat Pauses 95 kg 3 Back Squat Pauses 97.5 kg 3 Back Squat Pauses 100 kg 3 Back Squat Pauses 102.5 kg
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