29 September - 12 October

*This post is 2 weeks long due to a few days of traveling back to the 'Merika. 

Sunday:
"CrossFit Total 2"
[1] Clean, 1 rep. 245, 255, 265, 265, 265.
[2] Bench press, 1 rep. 225, 245, 255, 265
[3] Overhead squat, 1 rep. 185x3, 205, 225, 225
*Clean is from the ground, power or squat.

Total: 715lbs

Monday:

Recovery:  Volleyball Tournament

We are the Champions. Undefeated!

Tuesday:

[1]  15 minutes to establish a 3RM Snatch + Hang Snatch + OHS (1 rep = 1 SN + 1 Hang-SN + 1 OHS).

Weight:  115-125-135 *Note:  3RM is 3 sets of the complex.  1 Rep equals one time through.  No regrip on ground, must maintain grip for all 9 movements.

[2]  Snatch + Hang Snatch + OHS: 1X1@90%, 1X@95%, 1X1@100% of 3RM from #1 (perform ONE rep of 3RM from #1 at the listed percentages)

Weight:  135-145-145 *Note:  These are ONE Rep from above

[3]  For Time:

Altnerating between.

50-40-30-20-10 Double Unders

5-4-3-2-1 Snatch @ 145lbs

Time:  6:38rx

[4a]  3x3 Snatch High Pull @ 100%-110% (of max Snatch) up to sternum height - rest 60 sec. 165lbs

[4b]  3x10 GHD Hip Extension - rest 60 sec

Alternate between each movement.

Wednesday:

[1]  Hatch Squat Wk1 Day1

Back Squat: 1X10@60, 1X8@70%, 1X6@75%, 1X4@80% - rest as needed.
10x225, 8x255, 6x275, 4x295 (all down/up no rest)

Front Squat: 1X5@60, 1X5@70%, 1X5@70%, 1X5@70% - rest as needed.
5x185, 5x225, 5x225, 5x225

[2]  Every minute, on the minute, for 6 minutes:

 5 Strict Pull-Ups (ladies - 3 reps)  (all unbroken)

 Strict Handstand Push-Ups x Max reps  (1, 1, 2, 2, 2, 2, on parallettes)

[3]  Every minute, on the minute, for 6 minutes:

 8 Pull-Ups (any style kip is fine)  (all unbroken)

 Kipping Handstand Push-Ups x Max Reps  (4, 5, 3, 3, 3, 4, on parallettes)

[4]  Every minute, on the minute, for 12 minutes:

 Even Minutes: 5 Power Cleans @ 65% or your 1-RM Clean  @165lbs

 Odd Minutes: Row 200 Meters

* Phases 2-4 should take no more than 25 minutes - use no more than 1 transition minute between the phases.
Phase 3 was very challenging to stick with it at the end and not give up.

Thursday:
[1]
Six sets of: 2-Position Clean (just above the knee, and then below the knee – approximately 2″ from the ground, pause for 1 full second below the knee before the second clean) Rest 2-3 minutes
Six sets of: 2-Position Clean High Pull (just above the knee, and then below the knee – approximately 2″ from the ground, pause for 1 full second below the knee before the second clean pull) Rest 2-3 minutes Weight: @ 245lbs
[2]
Three rounds for time:
20 Russian Kettlebell Swings (32/24 kg) 40kg/88lbs
10 Box Jumps (30″/24″)
(Russian swings – only to shoulder height)
Time:  6:28rx
Rest 5-7 minutes, and then . . .
[3]
Four sets for max reps of:
60 seconds of Wall Ball Shots
60 seconds of Rest
(Challenge yourself to get as far north of 100 reps as possible.)
Score:  120 Reps Total.  each round 30 Reps, @30secs I was at 17 reps each time.

Friday:
Recovery Day:   Volleyball/BBQ with replacements.

Saturday:

[1] Hatch Squat Wk1 Day2

Back Squat: 1x50 @ 225lbs.   Time:  3:51 UNBROKEN!

Front Squat: 1X5@60, 1X5@65%, 1X5@70%, 1X5@70% - rest as needed.
5x195, 5x205, 5x225, 5x225

*Rest about 20mins (coaching first wave of people).  Then...
[2]  Two Part for time:
Reps of 50-40-30-20-10
- Double Unders
- GHD Situps
Time:  13:46rx
~1 Min Rest
Reps of 21-15-9
- One arm Dumbbell Power Snatches @ 25kg (Alternating)
- Pullups
Time:  6:20rx
Total Time:  20:26rx
[3]  Skill:  Bar Muscle Ups

Sunday:
[1]  Partner WOD (groups of 3)
9 Rounds for time (9 total/3 per partner)
Alternating each movement 1 at a time:
- Run 400m
- 7 Power Snatches @ 135lbs
- 14 Box Jump Overs
- 7 Floor Whipers

Time: 28:17rx

Monday:
[1] Hatch Squat Wk2 Day1

Back Squat: 1X10@60, 1X8@65%, 1X6@70%, 1X6@75%, 1X6@80% - rest as needed.
10x225, 8x235, 6x255, 6x275, 6x295

Front Squat: 1X5@60, 1X5@70%, 1X5@75%, 1X5@75% - rest as needed.
5x195, 5x225, 5x235, 5x235

[2]  For Time:
Reps of 10-9-8-7-6-5-4-3-2-1 of Tire Flips @ about 350lbs
After each round:  1 Round of "Cindy"  (5 Pullups, 10 Pushups, 15 Air Squats)
(example: 10 Tire Flips, 1 Cindy, 9 Tire Flips, 1 Cindy... 1 Tire Flip, 1 Cindy)
Time:  13:26rx  @365lb tire

Tuesday:  flying

Wednesday:  flying

Thursday:  recovery

Friday:  

[1]  Hatch Squat Wk2 Day2

Back Squat: 1X10@60, 1X8@70%, 1X8@75%, 1X8@80% - rest as needed.
10x225, 6x255, 6x275, 6x295

Front Squat: 1X5@60, 1X5@65%, 1X5@70%, 1X5@70% - rest as needed.
5x195, 5x205, 5x225, 5x225
[2]  1 RM of:  Clean + Hang Clean
165, 185, 205, 215, 225 *Catching these with one arm out.  Wrist still hurts, but still impressive and fast!
[3]  3 Rounds of:
 In 3 minutes, perform:
10 Cleans @ 165lbs
AMRAP Pullups
(round 1: Strict Pullups), (round 2: C2B pullups), (round 3: regular pullups)
Score:  78 Pullups or 108 total reps.
*It feels great to be back!!!
[4]  15 Hip Exetension + 10 GHD Situp + 5 GH Raise

Saturday:
[1]  "Bring Sally Up" Song
With 135lbs barbell, Squat "Up" and "Down" everytime it is said on the song.
Ouch!  Completed.
[2]  5 Sets of:
Power Snatch + Snatch
Rest 2-3 mins between
Weight:  135, 145, 155, 165, 155 *Felt really good on these, the 165 wasn't clean on the power so I did 155 again perfectly.
[3]  Three sets of:
Snatch Pull + 5 reps @ 95-100% 1RM Snatch
Rest 2-3 minutes between
Weight:  195lbs
[4]  5 Rounds for time:
1 Legless Rope Climb
5 Boxjumps @ 40 inches
10 Wallballs @ 30lbs
Time:  8:34rx
*Wow!  I can't believe I did this... First round was done in 54 seconds.

Again... I'm glad to be back in town!