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Crossfit:

Warmup

Double Under practice
Squat Therapy

Strength

High Bar Back Squat HBBS
3×10 @ 60% 1RM – 135#

MetCon

3 RFT
800 Meter run
12 Front Squats, 70% – 135#

Lunch:
5.3 mi run
50 push-ups
50 sit-ups (using cable machine for resistance)
couch stretch

Lunch:

3 mi run
50 push ups
50 sit ups
40 pull ups
couch stretch

Warmup
Dodgeball with medicine balls (this was fun!)

Strength
Hang Power Clean
7×3 – worked with 135

MetCon

Partner WOD
MetCon starts with a 1 mile med ball run, 20LB ball. We switched the med ball every 400 or 800m.
If the ball is dropped both partners must immediately stop and do 30 burpees each then, partners can alternate to complete the following

75 thrusters 85#
75 pullups

then, one partner crawls 40′ while the other partner performs max effort reps of bent over barebell rows with 85#

Finish with 800 meter run, one partner runs forward the other backward, one partner must always be running backward.
Trust your partner’s EYES

Crossfit:

Warmup
2 Teams of 4 people sprinting outside, 2x, 10 burpees.

Mobility
Squat Therapy 3 minutes
Role out hamstrings

Strength
HBBS high bar back squat
7×3 @ 70% 1 rep max (165#)

MetCon
10 R:
25 Double Unders (still working on these, so did 75 normal)
5 Heavy Stone Deads (started with 115#, stepped up to 135# [or whatever the next heavier stone is at CFM])

Cool Down
400 meter jog with jump rope
Worked on double-unders again

Crossfit:

Warmup
1 mile run
Foam Role
Ankle mobility
Shoulder pass throughs

Strength
Snatch Balance – worked with up to 115#
Work on speed under the bar
20-25 minutes

MetCon
3 Couplets, 2 minutes rest in between each couplet
50 Kb Swings (16kg, lower back was sore)
50 Box Jumps (did step-ups on 24″ box)

then

3R
400 meter run
20 HSPU (still need to work on getting my head all the way to the floor)

then

50 ring dips (scaled the last 25 with box and/or kipping)
50 Wall Ball (20lb ball – this was not fun 🙂

Lunch:
Kickboxing – 60 mins, punching drills with weights, core.

Evening:
Olympic Lifting Class – worked on tall cleans, speed under the bar.
Homework: tall cleans – shrug shoulders with bar (no hips or knees), then drop under the bar as FAST as possible. Also try this from on your toes.
I worked with 95# for this exercise.

Warm up:
Jump rope
Walking lunges and air squats
Broad jumps
Pass overs

Strength:
For reference, max single is 185#
15@50%: 100
9@65%: 120
3@80%: 145

WOD:
Metcon: Amanda
9-7-5
Muscle ups
Snatches

Front Squat 185 PR
Strict Press 130 PR
Back Squat 235 PR

800m run
10 rounds:
10 pull-ups
15 wall balls 20lb
20 sit-ups
800m run
34:15