2021-08-09 WoD

 WARM

5 min Airdyne
std warmup
clean & jerk drills
2x2 HSPU

MAIN

A. 3x8 OH Press, increase from last week
1x8 45#
3x7 75#
(4 power cleans)

B. 3x3 split jerk at 50%
3x45#, 3x95#, 3x115#, 2x135#
(4 power cleans)

C. AMRAP 4
{
2 HSPU (Rx was 5 reps. did 3 first round, then dropped to 2)
10 KBS 53#
}
5 rounds even

2 min rest

D. AMRAP4
{
Medball Clean 50#
}
35 reps (7x5)

2 min rest

E. AMRAP 4
{
5 C2B Pullup
5 burpees
}
5 rounds
}

2021-08-08 WoD

Sunday run

A. Run ~7km, ~38 min, ~5:30/km (runkeeper stopped partway through)

2021-08-07 WoD

 Did a dropin at VC Crossfit, around corner from house we put an offer on, just to check it out. Decent place, quite a grind!

WARM

std warmup
clean drills
warmups for several movements in may wod

MAIN

A. activation - 4-5 round of the following, starting w empty bar, increasing weight
{
hang high-pull
hang power clean
2 front squat
}
45, 65, 2x95

B. For time, 30 min cap:
{
10 Burpees
--
10 Burpees
20* Hang Power Clean 95#
--
10 Burpees
20* Hang Power Clean 95#
50 alternating lunges
--
10 Burpees
20* Hang Power Clean 95#
50 alternating lunges
100 situps
--
10 Burpees
20* Hang Power Clean 95#
50 alternating lunges
100 situps
150 Air squats
}
time: 29:33
* Rx was 25 reps, I scaled to hit time cap - turned out to be a good estimate - 650 rep workout(!)

2021-08-06 WoD

 WARM

std warmup
2 min airdyne
deadlift warmup (5x45, 5x95)

MAIN

A. 3x8 deadlift at 40%
3x8 @ 135, 185, 205

B. 5 rounds, not for time
{
8 DB OH Tricep extension (subbing for bench) 50#
2x8 DB Row 50#
8 front rack bulgarian split squat 50#
}

2021-08-05 WoD

 Gym closed this morning so just did a short recovery run

A. Run 3.22km; 17:27; 5:25

2021-08-04 WoD

 WARM

std warmup
2x1min Row
2x10 KBS
2x10 wallball

MAIN

A. EMOM 8 (barMU practice)
{
pullup
C2B pullup
(high as possible) C2B pullup
}

B. 5 rounds, each for time, 2 min b/t
{
20 wallball 14# (rx was 20#)
12 cal row
10 KBS 36# (Rx was 53#)
}
(reach round was roughly 2 min)

2021-08-03 WoD

 WARM

std warmup
several of movements below
2 min AirDyne

MAIN

A. 3x8 OH Press
3x8 @ 65#

B. Pullup progression - do all reps in sequence unbroken - 3 rounds
{
sequence: 3 weighted pullups - 5 strict pullups - 7 kipping pullups
rnd 1: 3(12#), 3, 5
rnd 2: 3,3,3
rnd 3: 2,2,3
}

C. 3 rounds, not for time
{
10 burpee over box 24" (didn't do pushup)
20 KB Front Rack Lunge (2x26")
}