Skill Work:
Muscle Snatch - Heavy Single; 46,5 kg x 1 x 3
(Power Clean + 2 Front Squats + Split Jerk) 52,5 kg x 3 sets

Strength:
Back Squat - Find your 5 Rep Max
3 x 5 x 108,5 kg (+6 kg)

WOD:
AMRAP in 10 minutes:
- 10 Back Squat, 52,5 kg
- 10 DB Swings, 20 kg

6 rounds in 08:22 (-01:17, but no extra round)

Skill Work:
Muscle Snatch - Heavy Single 1 x 46,5 kg
Snatch Deadlift - 52,5 kg x 3 x 2

WOD:
"Lil' Kelly"
Three rounds for time of:
- 20 Burpees
- 30 box jump
- 30 DB Thrusters, 10 kg each
(Compare to 10 February 2010)

Time: 22:04 (-00:27)

I wasn't sure going in whether I'd be able to finish at all... went all-out on the last round, new PR.

Skill Work:
- Muscle Snatch - Heavy Single 1 x 46,5 kg
- Power Clean + 2 Front Squats + 2 Split Jerks - 52,5 kg x 1 x 3

Strength:
Bench Press - Find your 3 Rep Max
1 x 3 x 62,5 kg

WOD:
- 4 Rounds:
- 20 Push-ups
- 20 Squats

- 3 Rounds:
- 15 DB Swings, 20 kg
- 15 Sit-ups

- 2 Rounds:
- 10 Thrusters, 42,5 kg
- 10 Lunges, alternating legs

Time: 16:04

Skill Work:

- Muscle Snatch - 46,5 kg x 2 x 2
- (Power Clean + 2 Front Squats + Split Jerk) 52,5 kg x 3 sets

Strength:
Shoulder Press - Set a new 5 Rep Max
Fail at 58,5 kg

WOD:
"Helen"
Two rounds for time:
- 20 Burpees
- 21 DB Swings, 20 kg
- 12 Pull-ups

Time: 14:42

Skill Work:
Muscle Snatch - Heavy Single 1 x 46,5 kg

Strength:

Box Squat - Set a new 3 Rep Max
1 x 3 x 78,5 kg

WOD:
15-12-9
- Deadlifts, 82,5 kg
- Pull-ups

Time: 16:42

About 32 °C. Too hot for me.

Skill Work:

Muscle Snatch - 1 x 48,5 kg

Snatch Deadlift - 56,5 kg x 3 x 2

Strength:

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

WOD:

South Central Regional, Event 4 (scaled down)

For time:

10 Pull-Ups

15 Handstand push-ups

20 Squat clean, 62,5 kg
20 Burpees

Time: 11:55

Skill Work:
- Muscle Snatch - Heavy Single 1 x 46,5 kg
- Power Clean + 2 Front Squats + 2 Split Jerks - 52,5 kg x 1 x 3

Strength:
Shoulder Press - Set a new 3 Rep Max
1 x 3 x 60,5 kg

WOD:
"Diane"
21-15-9
- Handstand Pushups
- Deadlifts, 87,5 kg

Time: 18:00

6 minutes worse than the last time, but +5 kg, and real HSPUs instead of push-ups.

Skill Work:
Muscle Snatch - 46,5 kg x 2 x 2
(Power Clean + 2 Front Squats + Split Jerk) 52,5 kg x 3 sets

Strength:
Deadlift - Set a new 5 Rep Max
1 x 3 x 117,5 - Failure on the 4th rep

WOD:
(Courtesy of CrossFitOKC)

150 x Rope Jumps
15-10-5
- Thrusters, 50,5 kg
- Burpees
150 x Rope Jumps

Time: 15:48

Skill Work:
Muscle Snatch - 36,5 kg x 3 x 3
Split Jerk - 56,5 kg x 3 x 3

Strength
Box Squat 3RM
1 x 3 x 76,5 kg

WOD:
"Last Ascent" (scaled)
(Courtesy of the guys at CrossFit Agoge and the Hopper Deck!)
5-10-15
- Back Squats, 78,5 kg
- Box Jumps

Time: 07:27

Yesterday:

Skill Training
Muscle Snatch 1 x 42,5 kg
[Power Clean + 2x Front Squat + 2x Split Jerk] 52,5 kg x 3

Strength
Push Press 5RM
1 x 5 x 70,5 kg

WOD
No WOD. I had eaten too much, and was much too full for a WOD. :(

Skill Work:
Muscle Snatch - 36,5 kg x 2 x 2
(Power Clean + 2 Front Squats + Split Jerk) 52,5 kg x 3 sets

Strength:
Deadlift - Find your 5 Rep Max
1 x 5 x 112,5

WOD:
Tabata Burpees
Score: 30

Skill Work:
Muscle Snatch - 36,5 kg x 2 x 2
(Power Clean + 2 Front Squats + Split Jerk) 52,5 kg x 3 sets

Strength:
Deadlift - Find your 3 Rep Max
1 x 3 x 115,5

WOD:
Burpees
- 15
- 10
- 5
- 10
- 15
Rest 2-5 minutes between each sprint.

1:18; 00:49; 00:19; 00:43; 1:18


No PR on the deadlifts - I thought I had more weight on the bar, but after I had done my 3 reps, I noticed that I had forgotten a 1kg-plate on one side... Oh well.

Skill Work:
Muscle Snatch - Heavy Single; 46,5 kg x 1 x 3
(Power Clean + 2 Front Squats + Split Jerk) 52,5 kg x 3 sets

Strength:
Back Squat - Find your 5 Rep Max
1 x 5 x 102,5 kg

WOD:
AMRAP in 10 minutes:
- 10 Back Squat, 52,5 kg
- 10 DB Swings, 20 kg

6 rounds in 09:37

Skill Work:
Muscle Snatch - Heavy Single 1 x 46,5 kg
Snatch Deadlift - 56,5 kg x 3 x 2

Strength:
Bench Press (Close Grip) - Find your 1 Rep Max
1 x 62,5 kg

WOD:
"Grace"
For time:
- 30 Clean & Jerks, 56,5 kg

Time: 09:29

Improved by over 3 minutes and 4 kg compared to 01/09/09!

Skill Work:
- Muscle Snatch - Heavy Single 1 x 46,5 kg
- Power Clean + 2 Front Squats + 2 Split Jerks - 48,5 kg x 1 x 3

Strength:
Push Press - Find your 5 Rep Max
1 x 5 x 68,5

WOD:

With a continuously running clock, do one pull-up and one handstand push-up the first minute, two pull-ups and two handstand push-ups the second minute, three pull-ups and three handstand push-ups the third minute... continuing as long as you are able.

When you cannot complete the required number of reps for either exercise, continue only with the other as long as you are able.

Completed 3 rounds, did 4 Pull-Ups and 1 HSPU in the fourth round. Didn't read the last sentence on the WOD description, so I stopped there.

Note to self: Read the WOD carefully next time.

Skill Work:
Muscle Snatch - 44,5 kg x 2 x 2
(Power Clean + 2 Front Squats + Split Jerk) 48,5 kg x 3 sets

Strength:
Bench Press - Set a new 1 Rep Max
1 x 57,5 kg

WOD:
5 Rounds for Time:
- 25 SDLHP #20,5 kg
- 10 DB Swings, 20 kg
- 10 Clapping Push-ups

Time: 17:59

No PR today - I still feel not that strong after last week. I guess I'll just have to go with heavy singles this week, and go after new PRs next week.

Skill Work:
Muscle Snatch - Heavy Single; 46,5 kg x 1 x 3
(Power Clean + 2 Front Squats + Split Jerk) 52,5 kg x 3 sets

Strength:
Deadlift - 5 Rep Max
1 x 5 x 109,5 kg

WOD:
Burpees
10x 5 Burpees
Rest 01:30 minutes between efforts.

20, 19, 20, 20, 19, 19, 20, 20, 19 and 17 seconds.

Skill Work:
Muscle Snatch - Heavy Single 1 x 46,5 kg
Snatch Deadlift - 54,5 kg x 3 x 2

Strength:
Push Press - Set a new 1RM
1 x 74,5 kg

WOD:
"Tabata This!"

- SDLHP # 20,5 kg
- Rest 1 minute
- Tabata Squat
- Rest 1 minute
- Tabata Pull-up
- Rest 1 minute
- Tabata Push-up
- Rest 1 minute
- Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Total time for the workout is 24 minutes. Tabata score is the least number of reps performed in any of the eight intervals.

Result: 7+9+5+7+7 = 35

Skill Work:
- Muscle Snatch - Heavy Single 1 x 47,5 kg
- Power Clean + 2 Front Squats + 2 Split Jerks - 49,5 kg x 1 x 3

Strength:
Sumo Deadlift - Set a new 3 Rep Max
1 x 3 x 110,5 kg

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

Subbed 15/10/5/10/15 Burpees.
Time: 01:12/00:38/00:20/00:37/01:07

Skill Work:
Muscle Snatch - 44,5 kg x 2 x 2
(Power Clean + 2 Front Squats + Split Jerk) 49,5 kg x 3 sets

WOD:
AMRAP in 20 minutes:
- 5 Snatches, 42,5 kg
- 3 Pull-Ups
- 3 Push-Ups

Completed 10 rounds, and 3 snatches.