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3
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AMRAP 24 mins: Thrusters, Pull-ups and 150 m
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Did 8 and Tea started on the 16th round. Also had an additional 20m every round due to proximity to the door, not that anyone was counting >.<
24:00 AMRAP:
10 Thrusters, 42.5 kg
10 Pull-ups
Run, 150 m
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6
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Front Squat 2-2-2-2
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Sets
2 Front Squats | 100 kg
2 Front Squats | 110 kg
2 Front Squats | 115 kg
2 Front Squats | 120 kg
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10
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FT: Kettlebell Swings, Box Jumps, 150 m and 18 more
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Ran to KB, otherwise time would have been 12.25. Good WOD. Run was slow but everything else was unbroken. Nose was blocked for 21s and 18s but after blowing it on 15s, felt good.
21 Kettlebell Swings, 32 kg
21 Box Jumps, 24 in
Run, 150 m
18 Kettlebell Swings, 32 kg
18 Box Jumps, 24 in
Run, 150 m
15 Kettlebell Swings, 32 kg
15 Box Jumps, 24 in
Run, 150 m
12 Kettlebell Swings, 32 kg
12 Box Jumps
Run, 150 m
9 Kettlebell Swings, 32 kg
9 Box Jumps, 24 in
Run, 150 m
6 Kettlebell Swings, 32 kg
6 Box Jumps, 24 in
Run, 150 m
3 Kettlebell Swings, 32 kg
3 Box Jumps, 24 in
Run, 150 m
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14
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Chipper: Wall Balls, Chest-to-bar Pull-ups, Pistols (Alternating Legs)s and One Arm Dumbbell Snatch (Alternating)s
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C/O at 20 DB Snatches. Legs cramped after 1st set of pullups. Couldn't get a rhythm. Practice C2B butterflies
100 Wall Balls, 20 lbs
100 Chest-to-bar Pull-ups
100 Pistols (Alternating Legs)s
20 One Arm Dumbbell Snatch (Alternating)s, 32 kg
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17
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3 RFT: 800 m, Sumo Deadlift High-pulls and Push-ups
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All unbroken. Run was better but still need to work on it
3 rounds of:
Run, 800 m
15 Sumo Deadlift High-pulls, 50 kg
30 Push-ups
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CrossFit Total