Skill Work:
- [3 Position Snatch (High-Hang, Above Knee, Floor)] - 36,5 kg x 3 Sets
- Snatch - Heavy Single 1 x 52,5 kg

Strength:
Deadlift - Find your 5 Rep Max
3 x 5 x 106,5 kg

I was a bit careful with the weight, which was OK... three heavy sets of deadlifts are tough. Again, no WOD.

Skill Work
3Pos Snatch 3 x 36,5 kg
Snatch 1 x 52,5 kg

Strength
Box Squat 3RM
1 x 3 x 84,5 kg (+2 kg)

WOD
3 rounds of
10 x L-Pull-Ups
20 x Push-Ups
30 x Sit-Ups

Time: 13:06

Skill Work:
- [3 Position Snatch (High-Hang, Above Knee, Floor)] - 46,5 kg x 3 Sets
- Snatch - Heavy Single 1 x 52,5 kg

Strength
Box Squat: 5RM
1 x 5 x 82,5 kg (+2 kg)

WOD:
21-15-9:
- Pull-ups
- Push-ups
- Sit-ups
- Squats

Time: 09:43 (-04:08)

Skill Work:
- [3 Position Snatch (High-Hang, Above Knee, Floor) + 1 Overhead Squat] - 46,5 kg x 3 Sets
- Snatch - Heavy Single 1 x 52,5 kg

Strength:
Close Grip Bench Press - Set a new 1 Rep Max
Failure at 58,5 kg

WOD:
For time:
"21 Gun"
- 21 Box Jumps
- 21 Burpees
- 21 Sumo Deadlift High Pulls, 33,5 kg
- 21 DB Swings, 20 kg
- 21 DB Thruster, 9 kg
- 21 Thrusters, 33,5 kg

Time: 14:12

Skill Work:
- [3 Position Snatch (High-Hang, Above Knee, Floor) + 1 Overhead Squat] - 46,5 kg x 3 Sets
- Snatch - Heavy Single 1 x 50,5 kg

Strength:
Deadlift - Set a new 5 Rep Max
1 x 5 x 116,5 kg

WOD:
Burpees
- 15 (01:26)
- 10 (00:52)
- 5 (00:20)
- 10 (00:40)
- 15 (01:11)

Rest 2-5 minutes between each set.

Skill Work:

- [3 Position Snatch (High-Hang, Above Knee, Floor) + 1 Overhead Squat] - 36,5 kg x 3 Sets

- Snatch - Heavy Single 1 x 50,5 kg

Strength:

Bench Press - Set a new 5 Rep Max
1 x 5 x 56,5 kg

WOD:

"Isabel"

For Time:

- 30 Reps, 36,5 kg Snatch

This one is supposed to be over quickly, so chose a weight that allows you to finish around 3-4 minutes.

Time: 04:13

Skill Work:
- [3 Position Snatch (High-Hang, Above Knee, Floor) + 1 Overhead Squat] - 46,5 kg x 3 Sets
- Snatch - Heavy Single 1 x 52,5 kg

Strength:
Back Squat - Set a new 3 Rep Max
1 x 3 x 108,5 kg

WOD:
"Last Ascent"
(Courtesy of the guys at CrossFit Agoge and the Hopper Deck!)
5-10-15
- Back Squats, 92,5 kg
- Box Jumps

Time: 04:25

Improved by 14 kg and three minutes. Not too bad!

Skill Work:
- [3 Position Snatch (High-Hang, Above Knee, Floor)] - 46,5 kg x 3 Sets
- Snatch - Heavy Single 1 x 52,5 kg

Strength
Box Squat: 5RM
1 x 5 x 72,5 kg
(Failure at 82,5 kg)

WOD:
3 rounds for time of:
- 20 Burpees
- 30 Overhead squats, 32,5 kg
- 20 Pull-ups

Time: 23:56

I started adding Box Squats after I prescribed them to my wife... Definitely tough, and deeper than my usual. Which is good.

Crossfit Barbarian Fitness hasn't been updated for more than a week, so I have to substitute my own workouts. However, the CFBF template is easy to understand, so I'm really just continuing what I was doing anyway. Still a pity, though - CFBF always came up with innovative cruelty.

Still confident that it's only a work-related break, and nothing more serious/permanent.

Skill Work:
- [3 Position Snatch (High-Hang, Above Knee, Floor)] - 46,5 kg x 3 Sets
- Snatch - Heavy Single 1 x 52,5 kg

Strength:
Back Squat - Find your 1 Rep Max
1 x 118,5 kg

WOD:
3 Rounds for Time:
- 25 SDLHP #20,5 kg
- 7 Burpees

Time: 07:05

Skill Work:
- [3 Position Snatch (High-Hang, Above Knee, Floor) + 1 Overhead Squat] - 36,5 kg x 3 Sets
- Snatch - Heavy Single 1 x 52,5 kg

Strength:
Deadlift - Find your 5 Rep Max
Failure at 112,5 kg

I blame my food this week. Garbage in, garbage out.

WOD:
Burpees
8 x 10
Rest 2-3 minutes between efforts
36, 41, 34, 41, 47, 37, 50 and 45 seconds.

Skill Work:
- [3 Position Snatch (High-Hang, Above Knee, Floor) + 1 Overhead Squat] - 36,5 kg x 3 Sets
- Snatch - Heavy Single 1 x 52,5 kg

Strength:
Bench Press - Find your 5 Rep Max
1 x 5 x 52,5 kg

WOD:
Dan John Complex E
6 Rounds:
- Power Clean
- Shoulder Press (Switch to Push Press or Jerk as necessary)
- Back Squat
- Good Mornings
- Behind-the-Neck Press
- Front Squat
***Rest 90 seconds

For the first round, the weight is 45-lbs and the rep count is 8 per exercise. For the second round, add 10-lbs per side (thus 65-lbs total bar weight) and do 7 reps per exercise. The third is 85-lbs for 6's. Continue down to 1 rep per exercise at 185-lbs. If you cannot move up in weight, make a note of it in your journal, but continue working down the rep scheme until you are at 1 rep. You cannot put down or let go of the bar at all during a round.

***
Time: 14:23
Started with 20,5 kg, added 10 kg in each of rounds 2-4, and stayed at the #4 level for the last two rounds.

This was too complicated for me. I had to scale 8 rounds down to 6, and because I was all focused on not confusing the exercises, I promptly forgot about the 90 second rest period. Also, I dislike Behind-the-Neck Presses, and I'm reluctant to do Good Mornings in the context of a WOD.
On the whole, I think I prefer less convoluted couplets or triplets.

I also blame the WOD for forgetting to do a close grip bench press - I only realized after I had set a PR, and I didn't have the heart to start over again.

Skill Work:
- [3 Position Snatch (High-Hang, Above Knee, Floor) + 1 Overhead Squat] - 36,5 kg x 3 Sets
- Snatch - 1 x 52,5 kg

Strength:
Shoulder Press - Find your 1 Rep Max
1 x 62,5 kg

WOD:
3 Rounds:
- 30 Rope Jumps
- 20 L-pull-ups
- 15 Power Cleans, 44,5 kg

Time: 21:55

Subbed and scaled, and a new PR. Good day.

Skill Work:
- [3 Position Snatch (High-Hang, Above Knee, Floor) + 1 Overhead Squat] - 36,5 kg x 3 Sets
- Snatch - Heavy Single 1 x 52,5 kg

Strength:
Shoulder Press - 5 Rep Max
1 x 5 x 57,5

WOD:
- 15 Deadlifts, 82,5 kg
- 15 Handstand Push-ups
- 15 Pull-ups, 10 kg
- 15 Thrusters, 42,5 kg

Time: 10:52

Skill Work:
- [3 Position Snatch (High-Hang, Above Knee, Floor) + 1 Overhead Squat] - 36,5 kg x 3 Sets
- Snatch - Heavy Single 1 x 50,5 kg

Strength:
Push Press - Set a new 5 Rep Max
1 x 5 x 66,5 kg

WOD:
"Elizabeth"
21-15-9
- Squat Cleans, 60,5 kg
- Ring Dips

Subbed Pull-Ups for Dips.
Time: 20:44

Skill Work:
[3 Position Snatch (High-Hang, Above Knee, Floor) + 1 Overhead Squat] - 36,5 kg x 3 Sets
Snatch - Heavy Single 1 x 52,5 kg

Strength:
Deadlift - Set a new 3 Rep Max
1 x 3 x 115,5 kg

I had to try two times on the last rep; on my next 3RM, I'll not up the weight.

WOD:
Sprints
- 300 meters
- 200 meters
- 100 meters
- 200 meters
- 300 meters
Rest 3-5 minutes between each sprint.

Subbed Burpees:
15 (01:03)
10 (00:43)
5 (00:20)
10 (00:41)
15 (01:04)

Skill Work:
- [3 Position Snatch (High-Hang, Above Knee, Floor) + 1 Overhead Squat] - 42,5 kg x 3 Sets
- Snatch - Heavy Single - ditto 42,5 kg

Strength:
Shoulder Press - Set a new 3 Rep Max
1 x 3 x 56,5 kg

WOD:
"Nancy"
5 Rounds for Time:
- 80 Jumpropes
- 15 Overhead Squats, 42,5 kg

Time: 13:18

My Snatch is still low, but that's OK. It seems it's getting enough training to go up soon... Also, I forgot about the Heavy Single Snatch until after the WOD, which left me too smoked to get a higher weight.