Wendler
Bench Press
5×155
5×180
15×200

total time – 16:13 rx’d

Power Clean & Power Snatch skill work.

Power snatch – 70% x 1 x 3 = 100lb
Power clean + power jerk – 70% x 1 x 3 = 150lb
Overhead squat – 70% x 1; 60% x 3 x 2 = 170; 150lb

Wendler
Press:
5×105
5×125
5×145

Weighted Pull-ups:
6×25
5×25
3×25

*notes – played paintball all day and was exhausted, didn’t expected big numbers.  Body is all pretty destroyed from Thursday and Friday’s WODs.

15 Minute AMRAP
5 Push-press (95)
10 Overhead Lunges (95)
20 Sit-ups
11 rds + 25 reps

*Not a strong OHS day.  Failed at 245 and didn’t have much time left so I wanted to attempt a PR of 255, split jerked it overhead which is a PR, but then lost it at the bottom.  Metcon went great, all push press and OH lunges were done unbroken, situps turned out to be the limiting factor.  Today I beat Mr. Barbells & Bacon for the first time in a legit CrossFit WOD.  It’s only one time, but it feels good!

**picture courtesy Nicole Bedard Photography

4 Rounds
1 Power Clean (135)
2 Hang Squat Cleans (135)
3 Split Jerks (135)
10 Burpees
Rest 1 Minute
4:55 rx’d

*notes – squat cleans were not great today, PR is 245 and I failed that twice and decided to call it a day.  Metcon went great, placing 4th overall.  Rick P at 4:52, Jon M at 4:53, Mark C at 4:54.

**picture courtesy Nicole Bedard Photography

- Overhead Squat PR
- Front Squat PR
- Squat Clean PR
- Snatch PR
- Faster Air Squat Cycle Time
- Faster Thruster Cycle Time
…improved efficiency in any functional movement

Wouldn’t it be cool if you could achieve all of the above with only 8 minutes of effort?  No specific training, focus session, diet or supplement required?  Sounds too good to be true doesn’t it?

All of this and more can be accomplished by mobilizing your hips and removing those hand-breaks.

Take eight minutes and get yourself some Hott Jank!

CF Football Metcon
5 rounds for time of:
7 KB Swings (2 pood)
7 SDHP (2 pood)
Sprint 40 yards
- Rest 20 seconds
time – 5:07

Don’t Go In The Pain Cave.

*picture – MK from CrossFit Daytona, all around rockstar.

PCF Metcon
“Half Cindy”
10 Minute AMRAP
5 Pull-ups
10 Push-ups
15 Squats
10 rounds + 5 pullups, + 10 pushups + 9 squats (with legit range of motion).

*picture – JMart with solid lockout at the bottom of his Jamaican Muscle-up

Metcon:
21 – 15 – 9 for time of:
Thruster (95#)
Toes-to-bar

8:53

*notes – press felt ok, accidentally did 120 instead of 125, so I did an extra set to correct it.  Metcon was terrible, a majority of the time was spent bent over, hands on knees, hating my life.  The thrusters crushed me, including having to stop and rest in the rack position after 11 on the first set of 21.

**picture – Liz cliff jumping at Ricks Cafe.