3 - 10 May 2015

Sunday 3 May 2015
[1]  Rest

Monday 4 May 2015
AM:
[1] Not timed:
2 rounds of
30-20-10
Pushups
Squats
Situps
Sprint 400m
- Then right into 2 mins AMRAP Burpees: 34 reps
PM:
[1] 7x3 Snatch from blocks/hang (just above knee) - Work to a max triple for the day, rest as needed.
 Weight: from blocks: 135, 155, 165, 175, 185, 195(miss)

*Alternate between 2a & 2b
[2a] 5x 3 Pullups + 3 C2B Pullups + 3 Bar Muscle-Ups - Rest 90 Seconds
(the goal is unbroken: if you cannot complete the complex UB, complete the reps in a way where you practice the transition between each movement)
[2b] FS/BS - Week 4 / Day 1
5x4/8 at 80% 1RM Front Squat - Rest 90 Seconds
Weight: 245lbs
[3] For TIme:
50 Double-Unders
30 Overhead Walking Lunges at 115/75lbs (alternating, 15 per leg)
25 Toes to Bar
100 Double Unders
25 Toes to Bar
30 OH Walking Lunges at 115/75lbs
50 Double-Unders
Time:  11:30rx

Tuesday 5 May 2015
[1] 5x 1 Hang Clean & 2 Jerks - Work to a max for the day, rest as needed
Weight: 205, 225, 235, 245, 255 (PR), 260 (PR).
*Had trouble hitting jerks, so did only 5x1 Hang Cleans.

[2a] 4x5 Weighted Dips - Heavier than last week or heavy as possible, rest 90 seconds
Weight: 4x5 at 72lbs
[2b] 4x5 Strict Press - Heavy as possible, rest 90 seconds
Weight: 135, 145, 145, 135
*Had to quit early, will make up rest.  There was more planned, but family stuff happened.

Wednesday 6 May 2015
AM:
For time:
21-15-9
Row for Calories
2 for 1 Wallballs 20/14 all to 10ft
Deadlifts 225/155
Time: 10:04
*Alternate between 1a & 1b
[1a] FS/BS - Week 4 / Day 1
5x4/8 at 94% of Monday's weight - Rest 90 Seconds
Weight: 235lbs
[1b] 4x45 second toes to chin handstand hold - Rest 90 Seconds
PM:

[1] For time:
Event 1 - 2015 CrossFit Regionals
"Randy"
75 Power Snatches at 75/55 lbs
Time: 5:15 (PR)
15 min Rest - Strict
[2] For TIme:
Event 2 - 2015 CrossFit Regionals
"Tommy V"
21-15-9
Thrusters at 115/75
12-9-6
Rope Climb to 15ft mark
Timecap: 16:00 mins
Time: 1st round in 10:35. *Quit due to rope making me mad and having a fraying spot in the middle ruining grip.

Thursday 7 May 2015
[1] Rest

Friday 8 May 2015
[1]  Rest / Travel

Saturday 9 May 2015 - 2015 AsiaChampionship / Central Sectionals Day One
[1]  "Fran Up"
21-15-9
Thrusters at 115lbs
21 Pullups, 15 C2B Pullups, 9 Bar Muscle Ups
Time:  5:43rx (PR from 6:09)

Sunday 10 May 2015 - 2015 AsiaChampionship / Central Sectionals Day One
[1]  "Walking Dead"
15 Min Timecap
For Time:
1000m Row (3:41)
3 rounds
10 Burpee Box Jumps 30"
10 Deadlifts 255lbs
10m UB Handstand Walk
Score:  2 rounds + 10
[2]  "Double Shot"
Snatch x2: 195lbs
C&J x2: 225lbs 
[3]  "The Last Call"
0:00 - 3:00
12x15m shuttle run
20 HSPU
3:00 - 6:00
16x15m shuttle run
30 S2O 95lbs
6:00 - 9:00
20x15m shuttle run
40 wallballs
Score: 1:09, 1:37, 37 wallballs *Unbroken on all, paced the run.