June 24 - 30

Monday:
[1]  8 Rounds of
- 10 Burpees
- Run 400m

Time: 20:46rx
[2]  Strict Press, From the Back
Reps of 1-1-1-1-1

115-125-135-145-135
[3]  Push Press, From the Back
Reps of 3-3-3-3-3

135-135-135-135-135
[4]  Push Jerks, From the Back
Reps of 5-5-5-5-5

135-135-135-145-145

Tuesday:
[1]  7X1 3 Hang Snatch Pulls + 1 Hang Snatch – heaviest possible, rest 60-90 seconds
Weight: 95-105-115-125-135-135-145
[2]  Smolov 2/1
HBBS 6X6 @ 275lbs (70% Plus) – rest at least 2 minutes  Heavy...
[3]  6 Min AMRAP
- 3 Boxjumps @ 30inches
- 3 T2B
*Increase 3 reps of each per round. (3, 3, 6, 6, 9, 9, 12, 12, ...)
Score:  Finished round of 18/18

Wednesday:
[1]  7X1 3 Position Clean (Hi-Hang, Hang, Floor) + 1 Jerk – heaviest possible, rest 60-90 seconds
Score:  185-195-205-205 (ugly)  *After that, my calf & hands started to hurt more.
[2] For Time:
100 Double Unders
75 HR Pushups
50 GHD Situps
25 KB Taters
Time:  12:08rx
[3]  Row Intervals:  3 rounds
Row 1 Min  round 1:  26cal, round 2: 21cal, round 3: 20cal
Rest 30 Secs

Thursday:  Kind of rest day... hands and calf hurt too much.
[1]  Warm Up:  3 Rounds for time of
10 Kettlebell Swings @ 2pood
10 GHD Situps
Time:  2:19
[2]  Tried to do Snatches & a wod, but couldn't do it.

Friday:
Recovery Day
[1]  Row 10 mins: 115cal: 2100m

Saturday:
[1]  Parter WOD
7 Rounds for time
29 Wallballs
Partner holds WB at Squat
6 Clean @ Jerks @ 155lbs
Partner holds front rack
13 Pullups
Partner holds chin over bar
Time:  24:18rx

Sunday:
[1]  Bring Bowe Home WOD
For Time:
4 Rounds of:
Run 400m
52 Pushups
30 Kettlebell Swings @ 1.5p
9 Boxjumps @ 30"
6 Front Squats @ 155lbs
*Row 1000M after the 4 rounds are complete.
Time:  39:23rx
[2]  Wendler Squats 1/4
- 5x255lbs, 5x265lbs, 5+ x285lbs (got 10 reps)
[3]  Wendler Press 1/4
- 5x110, 5x120, 5+ x125 (got 7 reps)

June 17 - 23

Monday:
[1]  Tire Flip "Kelsu":
100 Tire Flips @ 400lbs
- 3 Burpees EMOM (start with burpees)
*30 Min Cap
Time/Score: 16:35 w/ 365lb tire
[2]  Strict Press, no rack, pick up from floor.
5-5-5-5-5

115-115-125-125-135

[3]  1000m row cooldown.

Tuesday:
[1]  7X1 Snatch + 3 Snatch Grip Push Press – heaviest possible, rest 60-90 seconds
Weight:  135-135-145-145-155-155-165
[2]  Smolov 1/1
HBBS 6X6 @ 265 – rest at least 2 minutes
[3]  Cash out, unbroken sets of:

- 30 butterfly pullups

- 15 strict HSPU, toes on wall

- 20 C2B butterfly pullups

- 10 Strict Pullups

Wednesday:
AM:
[1]  Partner WOD
Reps of 10-9-8-7-6-5-4-3-2-1
- Front Squats @ 185lbs (first rep squat clean)
- GHD Situps
* Partner 1 Does 10 FS and 10 GHD then rests while Partner 2 does his set of 10s.  Alternate between each round.
Time:  14:04  All reps were unbroken, partner did 165lbs, and we had 1 GHD to work with, so we needed to adjust the GHD after every round.
PM:
[1] 
5X1 3 Position Clean (Hi-Hang, Hang, Floor) + 1 Jerk – heaviest possible, rest 60-90 seconds

155-165-165-185-205
[2] 
2 minutes ME Muscle-Ups *15
-then-
6 minute AMRAP of: *3+10
50 Double-Unders
15 Burpees
-then-
2 minutes ME Muscle-Ups *8
[3]  3x10 of Reverse Hypers & GH Raise - Rest 90 secs.

Thursday:
AM:
[1]  Smolov Squat 1/2
HBBS 7x5 @ 275lbs - rest atleast 2 mins
[2]  For Time:
21-15-9 of
- Strict HSPU, Toes On Wall
- GHD Situps
- 70lb KB Swings
Start each round with 30 Double Unders
Time:  9:53rx
PM:
[1]  12 minutes to work to a max Snatch for the day, then:  165lbs
EMOM for 5 minutes: 1 Snatch @ 90% of today’s max.  145lbs
[2]  12 minutes to work to a max Clean & Jerk for the day, then:  225lbs
EMOM for 5 minutes: 1 Clean & Jerk @ 85% of today’s max.  195lbs
[3]  2 Rounds of Clean 195lbs + 4 Front Squats

Friday:
Rest Day

Saturday:
[1]  "Amanda"

9-7-5 of

- 135lb Snatches (do I need to say squat?)

- Muscle Ups

Time:  10:26rx

*Good baseline time. My first goal was to just complete it and relatively fast.  Now I have a time to beat over and over.  Also the humidity today made the chalk ineffective.

[2]  Smolov 1/3
HBBS 8x4 @ 295lbs

* pause at bottom for 1 sec on last set of 4.[3]  5 minute KB Snatch Test @ 24/16kg for total reps.

Score: 66reps... damn humidity and grip!

Sunday:
[1]  Smolov 1/4
HBBS 10X3 @ 315lbs
[2]  Half "Tabata Fight Gone Bad"
Complete 40 20 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises:
- Wall-ball 20 pound ball, 10 ft target. (Reps)
- Sumo deadlift high-pull 75 pounds (Reps)
- Box Jump 20" box (Reps)
- Push-press 75 pounds (Reps)
- Row (Calories)
There is no additional rest between exercises.
Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. The score is the total of the scores from the five stations.

Score: 216reps.  Got 50+ on boxjumps & pushpress
[3]  Find 1RM Clean:

185-205-215-225-235-245-255-265 (fail)-265 (caught it but couldn't stand up)

June 10 - 16

Monday:
[1]  15 Min AMRAP Ladder
1 Tire Flip + Jump Through
Sprint 50m
3 Toes 2 Bar
Sprint 50m
**Every round ADD 1 Tire Flip & 3 Toes2Bar**
Score:  9+6tire flips.  Then finished out the round
[2]  Skill Work:  Pistols & ME Tirejump (boxjump)

Tuesday:
[1]  Snatches
7x1 of 1 Hang Power Snatch + 1 Halting Squat Snatch (pause at knees on way up)
115, 115, 125, 125, 125, 125, 135
[2]  For time:
30 Wallballs  (unbroken)
20 Burpees
10 Clean & Jerks @185lbs
20 Burpeesh
30 Wallballs  (broke these into sets of:  12, 9, 9)
Time:  9:04rx
[3]  5 mins EMOM
1 Squat Clean + 1 Front Squat @ 205lbs
[4]  Skill:  Triple Under Practice. [4 complete] + 68 DU UB

Wednesday:
[1]  EMOM for 5 minutes:
2 Snatches (full) @ 80% @135lbs, got 9/10
Then, when the clock hits 5:00-
2 minute AMRAP of:
Snatches (full) @ 80% @135lbs, got 10/10
*This is the Outlaw Snatch efficiency baseline. Score is total reps completed in 7 minutes. There are only 2 attempts allowed during the EMOM portion. The goal is to test consistency of technique and repeatability under load. Records are 20 for 20 (total of EMOM and AMRAP) @ 225/155#.
[2]  5 Rounds for time:
5 front squats (155/105) (squat clean ok on first rep)
10 kb swings (70/55)
15 situps
20 lunges (total)
Time:  9:26rx
[3] 3 rounds as a circuit of:
- ME UB Handstand Pushups - rest 60 seconds Score:  15, 15, 15
- 5x High Box Jumps (step down from each) - rest 60 seconds  @30" box plus 3x45s & 1x10.

Thursday:
[1]  EMOM for 5 minutes:
2 Clean & Jerks @ 80% @185lbs, got 10/10
Then, when the clock hits 5:00-
2 minute AMRAP of:
Clean & Jerks @ 80% @185lbs, got 7/10
[2]  For Time:
15-12-9
Thrusters @135lbs
Bar facing burpees
- Run 200m
15-12-9
OHS @115lbs
Pullups
- Run 200m
Time:  18:06
[3]  3 rounds as a circuit of:
- 5 Skin the cats - rest 60 secs
- 10 GHD Situps - rest 60 secs

Friday:   REST DAY

Saturday:
[1]  Warmup, 5 Rounds for time:
"Nate"
2 Muscle Ups
4 Handstand Pushups
8 KB Swings @70lbs

Time: 5:50rx UB
[2]  Deadlifts:
5-5-5-3-3-3-1-1-1
*Do NOT go above 90% of 1RM* NO BOUNCE

Score: 315-315-315-345-345-345-365-375-385[3]  12 Min AMRAP
- 6 Power Snatches @95lbs
- 12 Pistols (6 each side alternating)
- 6 Ring Dips

Score: 7+18rx with Muscle Up to rings

It was weird... I started slow and broken.  Then I started picking up a faster pace and going unbroken.

Sunday:
[1]  3 Rounds for time @90% effort:
50 Double Unders
20 Pushups
15 GHD Situps
Time:  5:38
[2]  For Time:
*Alternating between.
50-40-30-20-10  of Air Squats
25-20-15-10-5 Toes 2 Bar
Time:  5:44
[3]  20 Rep Squat - use a weight previously 20 repped before.
Weight:  255lbs for 18/20 reps

June 3 - 9

Monday:
[1]  Skill:  Power Cleans
[2]  For Quality:
2 Rounds of
- Power Clean x1.1.1.1. (rest 10 secs between each 1.)
rest 2 mins
- Weighted strict pullups 2-3 reps with 21x0 tempo (2 second down, 1 second bottom pause, explode up, no pause top)
rest 2 mins
Round1:  PC @ 185, pullups @ 72lbs
Round2:  PC @ 205, pullups @ 72lbs
[3]  For time:
Tire Flip Suicide Sprints x7 rounds
- Flip tire to line (about 2-3 flips)
- 5 burpee tire jump throughs
- sprint to end of pad, then to other end, then back to tire. (~150m)
Time:  10:41

Tuesday:
[1]  Skill:  Snatches to 80% @ 145lbs
[2]  12 Min AMRAP
- 7 Power Clean & Jerks @ 155lbs
- 14 Front Squats @ 155lbs
- Sprint 200m
Score:  2+11 front squats.  Then continued to finish the round
[3]  Skill:  Triple Unders.  16 Total:  hit 2 UB then 3 UB reps.

Wednesday:
[1]  Skill:  Hang (Squat) Clean & Jerk
Score:  80% on Jerk (205lbs) then 225x2, 235x1, 245x2!!!
[2]  For Time:
5 Hang Cleans @ 205lbs
5 Rounds of:  5 pullups & 10 pushups
4 Hang Cleans
4 Rounds of:  5 pullups & 10 pushups
3 Hang Cleans
3 Rounds of:  5 pullups & 10 pushups
2 Hang Cleans
2 Rounds of:  5 pullups & 10 pushups
1 Hang Clean
1 Rounds of:  5 pullups & 10 pushups
Time:  15:34rx

Thursday:
[1]  For Time:
"Tommy Mac"
2 Rounds of
“Tommy Mac”
12 Burpees
12 Thruster 115/75#
12 Burpees
12 Power Snatch 115/75#
12 Burpees
12 Push Jerks 115/75#
12 Burpees
12 Hang Squat Clean 115/75#
12 Burpees
12 OHS 115/75#
Time:  29:17rx

Friday:
Rest Day & International Donut Day.  3 Krispy Kremes GONE!

Saturday:
Off Base Waterpark Trip. 

Sunday:
[1]  "CrossFit Baseline"
For Time:
500m Row
40 Air Squats
30 Situps
20 Pushups
10 Pullups
Time: 4:04rx
[2]  Strength: Press Complex
5 Rounds for max weight, rest 2-3 mins between rounds:
1 Strict Press + 3 Push Press + 5 Push Jerks
135, 140, 145, 150, 155
[3]  3 Rounds for time:
- 15 Shoulder to Overhead @ 95lbs
- 15 Toes 2 Bar
- 30 Double Unders
** 3 Burpee Penalty every time a set is broken up, must do burpees right away **
Time:  4:44rx unbroken
[4]  20Rep Squat @ 90% FAST, no pause.
@225lbs in 1:30mins
[5] Tried OHS 225lbs with no OHS warmup. Held it in rock bottom for about 8 seconds, then squated up and bailed halfway up.

Next week... time to hit it hard!