CFR WOD

WOD:

5 X 3 Strict Press (95#, 105#, 125#, 135#, 145# fail)

3 Rounds:
15 Hang Squat Clean (95#)
15 Pull Ups

Time: 15:32

3 Rep Max

WOD:

3 RM for Squat, Press, and Dead Lift

Squat:
45# X 10
135# X 3
185# X 3
225# X 3
245# X 3
265# X 3

Press
95# X 3
115# X 3
135# X 3
140# X 3

Dead Lift
135# X 5
225# X 3
315# X 3
335# X 1 (Failed set)

Strict Press

WOD:

Strict Press 5 X 5:
95# X 5
115# X 5
125# X 5
130# X 5
135# X 5

200m Farmers Walk w\ 45# Dumb Bells

Squat, Press, & Power Clean

Warm Up:
5 Minutes on stationary bike.

Back Squat
45# X 5
135# X 4
185# X 3
225# X 2
255# X 2 (Stopped due to back form)
225# X 5 X 2
225# X 4 X 1

Press
45# X 5
95# X 5
115# X 5
135# X 3
115# X 5 X 3

Hang Power Clean
45# X 5
95# X 5
135# X 5 X 3

Worked on technique so I kept the weights light.

Chins
7 X BW
6 X BW
4 X BW

Back Squat & Press

Warm Up
1000m C2 Rower

Squat
45# X 5
135# X 5
185# X 3
205# X 2
225# X 2
245# X 5 X 3

Press
45# X 5
95# X 5
115# X 3
130# X 5 X 3
Failed last rep of last set.

Met Con
Elizabeth:
21-15-9
Power Clean (135#)
Ring Dips (band assisted)

Time: 8:02

Back Squat, Press, Dead Lift

Warm Up
5 Min C2 Rower

Back Squat
45# X 5
135# X 5
185# X 5
205# X 3
235# X 5 X 3

Press
45# X 5
65# X 5
95# X 5
130# X 5 X 3

Dead Lift
Hands are still sore so I did a MetCon involving dead lifts.
3 Rounds:
7 Dead Lifts (225#)
50 Double Unders

Time: 8 Min

Back Squat & Press

Warm Up: 5 Min C2 Rower

Work Out A:

Squat
45# X 5
135# X 5
185# X 5
205# X 3
Work Set 235# X 5 X 3

Press
45# X 5
95# X 5
115# X 3
Work Set 130# X 5 X 3
Failed last rep of last set.

Chin Ups
10 X BW
8 X BW
4 X BW (lost grip)

Work Out A

Warm Up: 5 Min C2 Rower

Work Out A:

Squat
45# X 5
135# X 5
185# X 3
Work Set 205# X 5 X 3

Press
45# X 5
95# X 3
Work Set 125# X 5 X 3

Dead Lift
135# X 5
185# X 5
225# X 3
275# X 2
Work Set 315# X 5 X 1

Pull Ups
8 X BW
7 X BW
5 X BW

Double Under Practice
400m Run with 45# Water Container

Work Out B

Warm Up: 5 Min C2 Rower

Work Out B

Squat
115# X 5
135# X 5
155# X 5
185# X 3
215# X 5 X 3

Press
Re-set after stall at 135#
65# X 5
95# X 5
115# X 3
Work Set: 130# X 5 X 3

Power Cleans
Did singles working up to 185#, focusing on form.

Chin Ups
9 X BW
7 X BW
4 X BW

Work Out B

Warm Up: 5 Min C2 Rower

Work Out B

Squat
95# X 5
115# X 5
135# X 5
155# X 5
185# X 3
195# X 5 X 3

Press
Re-set after stall at 135#
65# X 5
95# X 5
115# X 3
Work Set: 125# X 5 X 3

Power Cleans
115# X 5
135# X 5
155# X 3
180# X 5 X 3

Total of 4 failed reps, but still completed the 5 reps in the sets.

Pull Ups
7 X BW
6 X BW
4 X BW