BTN PP, HSPU, and FRAN

A. Behind the neck push press 5, 5, 5; rest 2 min

75, 80, 85x4

B. Amrap sets of 3 unbroken hspu in 7 min

26 sets= 78 

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21-15-9

thruster 95/65

chin up

4:52- PR, old FRAN time was 6:36

Pwr cleans, Pwr snatches, and open wod 12.2 redo

Training at 9am

A. Pause above the knee power clean 2, 2, 2, 1, 1, 1; rest 3 min

105#, 110, 115, 120, 120, 125

B. Power snatch from high blocks; build to a tough single

90#

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Crossfit open workout 12.2

Proceed through the sequence below completing as many reps as possible in 10 minutes of:

75/45 pound Snatch, 30 reps

135/75 pound Snatch, 30 reps

165/100 pound Snatch, 30 reps

210/120 pound

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60 reps in 6:33- still unable to get under the bar, ugh...  45# UB, 75# sets of 5

Wtd pull ups and 100 pwr cleans + 75 pull ups + 33 FS

Training at 10 am

A. Weighted chin up 2, 2, 2; rest 2 min

15#, 20, 22 all by 2

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15 min amrap:

100 power clean 95/65#

75 chin ups

50 front squat 95/65#

25 toes to bar

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made it through 33 front squats- video of the PCs

Did sets of 10 for PC, sets of 5 for chin ups, 2 sets of 10 and AMRAP the rest FS

My grip was definitely my limiter- my forearms were smoked at the end of the power cleans which made hanging on to the pull up bar feel impossible.

Incline BP, Burpees, DU, AD, PP, HSPU oh my!

Training at 9:30 am

A. Incline bench press; 8-10x3; rest 2 min

55#, 65#, 70# all by 10- Maybe I was too inclined?- "Made" a creative incline bench with some plates, no incline bench.  Seems a bit light, but last 10 were challenging.  Had exactly 30 minutes to work out- so I was a bit pushed for time... not  a lot of warming up going on :)

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For max reps:

5 min burpees= 86

4 min double unders= 200

3 min airdyne calories= 30

2 min push press 75/45#= 40

1 min hand release push ups= 14 

Total= 370 reps

last pushups felt impossible- like maybe an elephant was sitting on me.  

DL, Squat Cleans, Squat Snatches, and Thrusters

A. Deadlift 5, 4, 3, 2, 1; rest 3 min

A. DL 175, 185, 195, 205, 210 (video) all multiples TnG

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For max reps:

3 min Squat clean 165/110- 13- low back was tight after DL

2 min squat snatch 135/90- 1 (+ 1 PS, and 2 f)- low back was super fatigued

1 min max reps thrusters 105/70-  8- felt super light compared to the above

(must switch out your own weights)

Tough training day. Way underestimated this one.

Split jerk, HSPU, 10 RFT T2B, BE, CU, HSC

Training at 7a

A. Split jerk 2, 2, 2; rest 2 min

115, 120 all by 2, 125 x 1

B. Amrap hspu in 10 min

85, all kipping- switched off with Becca so didn't really push here- 1st set of 24, then 10s and 1 set of 15

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10 rounds for time:

5 toes to bar

10 back extensions

5 chin ups

10 hang squat clean 95/65#

17:50- squat cleans were miserable :)  Becca killed it- fastest time on the blog- nice job lady!!!

Tough single snatch, pwr clean and burpees

So glad to be home!  (even if it is FREEZING)

Training at 10a

A. Pause above the knee power clean 2, 2, 2, 2, 2; rest 3 min
85#, 95, 105, 115, 120

B. Power snatch; build to a tough single
95#- ties PR

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10-8-6-4-2

Power clean 185/115#

Bar facing burpees

9:00- 1:51 improvement