Skill Work:
- Overhead Squat - 54,5 kg x 2 x 2
- Snatch Balance - 36,5 kg x 3 x 2
- Snatch - 38,5 kg x 1 x 3

Strength:
Back Squat - 3 Rep Max
3 x 3 x 112,5 kg (+4 kg)

WOD:
Tabata Front Squats, 42,5 kg

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Total time for the workout is 4 minutes. Tabata score is the combined total reps for all 8 rounds.

Score: 59 reps (+10)

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

Snatch 3 x 1 x 42,5 kg

Clean & Jerk 1 x 76,5 kg

Strength

Deadlift 3RM

3 x 3 x 112,5 kg

Since CFBF didn't get much updates (none, in fact) this week, I browsed through the FAQs... where I found the interesting advice that underweight lifters should consider doing three sets, instead of a single one. Since adding weight wouldn't hurt, I'll try that for a month or two and see how it goes.

To start with a manageable load, I reduced the weight, and skipped the WOD (I'm pretty tirted anyway).

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:
Snatch - 38,5 kg x 1 x 3
Clean & Jerk - Heavy Single 1 x 74,5 kg

Strength
Deadlift 5RM
1 x 5 x 117,5 kg (+1 kg)

WOD
4 x 30 SDLHPs #20,5 kg
...with two minutes rest between sets

Time: 55, 52, 52 and 51 seconds.

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:
- Overhead Squat - 56,5 kg x 2 x 2
- Snatch Balance - 46,5 kg x 3 x 2
- Snatch - 52,5 kg x 1 x 3

WOD:
- 30 Pull-Ups

Time: 02:03

Added some skill training, and some lighter barbell work.

Skill Work:
- Overhead Squat - 56,5 kg x 2 x 2
- Snatch Balance - 46,5 kg x 3 x 2
- Snatch - 42,5 kg x 1 x 3

Strength:
Bench Press - Set a new 5 Rep Max
1 x 5 x 56,5 kg (+0 compared to last time)

WOD:
AMRAP in 15 minutes:
- 10 Pull-Ups
- 15 Goblet Squats, DB #20 kg
- 20 DB Swings, 20 kg

3 rounds in 13:33.

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:
Snatch - 36,5 kg x 1 x 3
Clean & Jerk - Heavy Single 1 x 62,5 kg

Strength:
Front Squat - Set a new 3 Rep Max
1 x 3 x 92,5 kg

WOD:
3 Rounds for time:
- 5 x SDLHP 20,5 kg
- 10 DB Swings, 20 kg
- 5 Burpees

Time: 05:16

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:
Snatch - 50,5 kg x 1 x 3
Clean & Jerk - 62,5 kg x 1 x 3

Strength:
Back Squat - Heavy Single
1 x 112,5 kg

WOD:
200 x SDLHP #19,5 kg
Time: 09:31

Skill Work:
- Overhead Squat - 56,5 kg x 2 x 2
- Snatch - 50,5 kg x 1 x 3

Strength:

Bench Press - Set a new 3 Rep Max
Failure at 62,5 kg

WOD:
5 Rounds for Time
- 5 Handstand Pushups
- 10 DB Swings, 20 kg

Time: 05:27

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:

- Overhead Squat - 56,5 kg x 2 x 2

- Snatch Balance - 46,5 kg x 3 x 2

- Snatch - 50,5 kg x 1 x 3

Strength:

Close Grip Bench Press - Set a new 3 Rep Max
1 x 3 x 54,5 kg

WOD:

"Death by Pullup"

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

Use as many sets each minute as needed.

Rounds completed: 11

Skill Work:
- Overhead Squat - 56,5 kg x 2 x 2
- Snatch Balance - 46,5 kg x 3 x 2
- Snatch - 50,5 kg x 1 x 3

Strength:
Back Squat - Set a new 5 Rep Max
1 x 5 x 106,5 kg

WOD:

"Michael"

3 Rounds for Time:

- 200 Rope Jumps

- 50 Good Mornings (Round 1 #37,5 kg, Round 2-3 #32,5 kg)

- 50 Sit-ups
Time: 30:30

Skill Work:
Snatch - 40,5 kg x 1 x 3
Clean & Jerk - Heavy Single 1 x 74,5 kg

Strength:
Deadlift - Set a new 3 Rep Max
1 x 3 x 118,5 kg

WOD:
"Little Nutts"
For time:
- 10 Handstand push-ups
- 15 Deadlifts, 97,5 kg
- 25 Box jumps
- 50 Pull-ups
- 100 DB Thrusters, 2 x 9 kg
- 200 Rope Jumps

Time: 28:20

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:
- Overhead Squat - 54,5 kg x 2 x 2
- Snatch Balance - 36,5 kg x 3 x 2
- Snatch - 38,5 kg x 1 x 3

Strength:
Back Squat - Set a new 5 Rep Max
1 x 5 x 92,5 kg
1 x 3 x 112,5 kg

No new PR, but a good form, which was what I was concentrating on.

WOD:
3 Rounds for Time:
- 7 Power Cleans, 57,5 kg
- 14 Box Jumps,
- 21 Pullups

Time: 14:22
It's possible I forgot 7 pull-ups in round 2. Not sure.

Skill Work:
Snatch - 38,5 kg x 1 x 3
Clean & Jerk - Heavy Single 1 x 74,5 kg

Strength
Deadlift 5RM
1 x 5 x 114,5 kg

WOD:
15 - 10 - 5 - 10 - 15 BRP
01:12 - 00:45 - 00:19 - 00:37 - 01:02