Skill Work:
- 2 Position Snatch (Floor, Mid-thigh) - 42,5 kg x 3 sets
- Snatch Deadlift - 62,5 kg x 3 x 3

Strength:
Bench Press - 3 Rep Max
3 x 3 x 60,5 kg

No WOD today: Und das ist gut so.

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:
Snatch Balance - Heavy Single 1 x 52,5 kg
Snatch Deadlift - 52,5 kg x 3 x 2

Strength:
Deadlift - Set a new 1 Rep Max
Failure at 124,5 kg

WOD:
SDLHPs:
10 x 10 #20,5 kg

Rest approximately 2-3 minutes between reps.

Between 18 and 21 secs for each set.

Not that surprised that I missed a PR; I've not been training that regularly, or eating that clean. All that will change come September! :)

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:
- 2 Position Snatch (Floor, Mid-thigh) - 32,5 kg x 3 sets
- Snatch Deadlift - 56,5 kg x 3 x 3

Strength:
Bench Press - Set a new 5 Rep Max
1 x 5 x 54,5 kg

WOD:
(Courtesy of CrossFit Football)
6 Round for Time:
- 3 Push Press/Jerk, 67,5 kg
- 6 Pull Ups (Chest to Bar)
- 9 Clapping Push Ups

Time: 16:38

Skill Work:
- 2 Position Snatch (Floor, Mid-thigh) - 32,5 kg x 3 sets
- Snatch Deadlift - 56,5 kg x 3 x 3

Strength:
Bench Press - Find your 3 Rep Max
1 x 3 x 56,5 kg

WOD:
"Little Erin"
Three rounds for time of:
- 15 Dumbbell Split Clean, 16 kg x 2
- 21 Pull-ups

Time: 16:03

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

Strength:
Shoulder Press - Find your 5 Rep Max
1 x 5 x 58,5 kg

WOD:
AMRAP in 20 minutes:
- 5 Hang Squat Cleans, 62,5 kg
- 10 Pull Ups
- 15 Box Jumps

6 rounds in 19:43.

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:
- 2 Position Snatch (Floor, Mid-thigh) - 32,5 kg x 3 sets
- Snatch Deadlift - 55,5 kg x 3 x 3

Strength:
Back Squat - Find your 1 Rep Max
1 x 115,5 kg

WOD:
"Litvinov"
3 Rounds for time:
- 8 Front Squats, 82,5 kg
- 20 Burpees

Time: 11:04 - improved by 0:44.

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:
- 2 Position Snatch (Floor, Mid-thigh) - 32,5 kg x 3 sets
- Snatch Deadlift - 56,5 kg x 3 x 3

Strength:
Incline Bench Press - Set a new 5 Rep Max
1 x 5 x 54,5 kg

WOD:
21-15-9
- C&J 32,5 kg
- Burpees

Time: 16:29

Skill Work:
- Snatch Deadlift - 55,5 kg x 2 x 3
- Snatch Balance - Heavy Single - 1 x 53,5 kg

Strength:
Shoulder Press - Set a new 3 Rep Max
1 x 3 x 57,5 kg

WOD:
Alternating Tabatas
- Thrusters, 28,5 kg
- Pull-ups
*Start the clock and perform as many reps as possible for 20 seconds of thrusters. Rest 10 seconds. Then perform as many pull-ups as possible in 20 seconds. Rest 10 seconds. Repeat this 14 more times for a total of 16 sets. Your score is the total number of reps of thrusters plus the total number of reps of pullups in 16 sets. The entire workout takes 8 minutes.

Score: 43 Thrusters + 38 Pull-Ups = 81

Skill Work:
Snatch Balance - 1 x 52,5 kg
Snatch Deadlift - 56,5 kg x 3 x 2

Strength:
Front Squat - Set a new 1RM
1 x 92,5 kg

WOD:
AMRAP in 10 minutes:
- 5 Chest-to-Bar Pull-ups
- 10 Clapping Push-ups
- 15 Squat Jumps

4 rounds in 09:45. Clapping PUs were the limiting factor here.