16:11

Wod - 9/7/5 Mu & squat snatch @ 135 - 10:35

18:20

Hang squat snatch - 3RM - 125 - 155lb

08:56

Wod - grettel - 10rnd 3 C&J@135lb 3BFB - 5:20

16:47

Squat clean and jerk complex - 3 hang squat clean, 1 split jerk - 5 rounds - 155 - 205lb

16:58

Wod - 2 8m rounds - 21PU 15burpee over bar 9SS@135 then 15/12/7

14:14

Squat Snatch complex - 125-150

17:44

Amrap - 15m - 3C&J@185 5FS 7 ring dip 9 TTB - 5+3

12:52

Hang squat clean & jerk complex - 2SC 1 jerk, 15s break and repeat - 175-195lb

14:29

Snatch complex- 1 segmented snatch 2 low hang snatch - 125 - 156

14:48

Clean complex - 1HC 1PC E2MOM - 210

09:49

Amrap - 8min - 3-6-9-12... PC@185 strict ring dip - 4+3 (63)

21:16

Squat power clean from blocks - up to 205lb

22:14

Snatch work meh

23:27

Snatch practice - up to 180lb success, missed 185lb

22:32

Wod - 3 squat snatch @ 135lb 10 wall balls - 10 rounds - 13:51

01:17

End of complex - squat clean + 3 front squat - 215

16:32

Clean and jerk complex - 3 touch and go power clean, 2 push jerk, 1 split jerk - 145lb to 175lb

24:27

Wod - 5/4/3min for 12cal bike 15BJ 18TTB ME thruster@75lb till 75 thruster 2m break - 15:52

09:19

Complex - 3 front squat 30s break 5 back squat - 3 rounds - 225lb

13:39

Complex - 6rnd - min1 1 hang clean 1 T&G clean, min2 1 clean and jerk - 165-200lb

18:24

Wod - 5 rnd 5BMU 15BSO@50lb 1legless rope climb 9HSPU - 14:02

07:33

Amrap - 7:00 1,2,3,4.... OHS@135 & lateral burpee over bar - 8+1

13:01

Snatch complex - 3 hang snatch ever 2:30 - 5 sets - 125-150lb

20:31

Box squat clean - 140-220LB

12:58

Wod - 6rnd - 8DBSnatch@65, 10PvC jumps@30", 12C2B - 1:00 break - 12:06

20:31

Box squat Snatch complex - 5 sets of 3, 5ish sets of 1, every minute-ish - 135lb-170lb

10:05

Amrap - 1:00 round on/off 10/8/6/4/2 reps C&J @ 115/135/155/185/205 ME BFB - 29rep

08:53

Jerk complex - 2 push jerk 2 split jerk - 160-180lb

15:26

Complex - Hang squat clean - 3x-1jerk E3MOM 5 rounds - 195

10:53

Wod - 3xC&J 3BFB - 10 rounds - 5:35

11:16

Wod - 8/10/12... snatch @95 12 reverse lunge - 8:00 cap - 4+15

17:26

Wod - CrossFit 17.5 - 10rnd 9Thruster@95 35DU - 14:54

13:17

Front squat - 1RM - 275

12:14

Squat clean - 215x6 every 30s ish

14:13

Snatch - 1RM - 175lb yes, 180lb miss

16:32

Wod - 5PC 5SC@135 20 lat burpee - 1.5m break, then same in reverse, 2 rounds - 12:23

09:15

Squat clean complex - 10x EMOM 2 rep - 185 to 225

14:08

Amrap - 11m - 4/5/6/7 BMU 11snatch@95 44DU - round of 8 1 BMU

10:56

Snatch complex - 10x 1:00Emom - 125lb to 160lb

06:56

Split jerk complex - 1 pause jerk 1 normal - up to 205lb

13:44

Front squat complex - 10m find heavy - 3s down 2s pause - 260lb into 3@235 & 5@210

13:56

Power clean squat clean complex - 230 - PR

20:59

Wod - 15-12-9 db bp@65lb KB@70lb burpee - 3m rest - 9-12-15 of same in reverse - 20:16

05:04

100 squat challenge - 75 @ 100lb

16:35

Amrap - 10cal bike 5SPU 10BJO 1 legless rope climb - 15min - 7rounds

33:18

Wod - 5rnd - 600m run 10C&J@135 - 23:28

12:13

Hang power clean complex - 185x5 to 215x1

01:09

Saturday Workout

00:22

Bench 265

11:29

FS - 230x3 - 190x3, 215x3, 230x3 3 sets

06:08

Deadlift 315 - 10 @ 205, 8 @ 225, 6 @ 265, 4 @ 290, 2 @ 315

15:08

Asap - 100 du, 50 devil press, 100 du, 50 du bell snatch, 100 du - 9:35

12:53

Amrap - 12 min 8 DL @ 155, 5 hang clean @ 155, 3 BMU - 7+2

10:45

Squat Clean - 205 - two rep touch and go complex 6 sets 135-205

01:35

Clean 185

15:12

amrap 15 min - 30 du, 10 BFB, 8 OH squat 95lb - 7 + 28

33:25

EMOM x 4 rounds - 12 burpees, 24 goblet sqt, 24 KB sw, 12 DB thrusters, 12 box jump, 24 KB lunge,row

16:21

Amrap - 15 min - 10 dball, 250m row, 20 sit-up - 4+0

00:23

DL - 240x8

24:22

Randy - 75 power snatch @75lb - 5:08, Nancy - 5 rnd 400m run, 15 OHS @95lb - 15:32