Tuesday

Warm-Up:
15 Minutes:
Team of 3 Max Rounds
1 Round
1 Bear Complex (115#)
1 Round of Cindy
5 Pull Ups
10 Push Ups
15 Air Squats
(26 Rounds)

Conditioning:
Each Person
150m Farmer Carry (140#, Two 70# KBs)
* Every time you drop it other two do 5 burpees
Each person dropped it once.


Each Person
Max Assault Bike Calories in 1 Minute
(Total 84 Calories)

Workout

Warm-up:
5 Rounds
5 Power Cleans 115#
10 GHD Sit Ups
(5 mins 54 secs)

Strength:
EMOM 1 Power Clean +10lbs every minute until failure
125-135-145-155-165-175-185-195-205(f)

10 Minutes EMOM
1 Power Clean 175#

Conditioning:
21-15-9
Calories Row
Bench Press 115#
GHD Sit Ups
(8 mins 54 secs)

Good day, 205 was not happening on power clean but that would have been a PR and it might have gotten into my head a little.

Warm-Up:
5 Rounds
10 Calorie Assault Bike
10 GHD Sit Ups
(7 mins 40 secs)

Strength:
Press 3-2-2-1
75-95-115-135
Was not feeling it so cut it short.

Conditioning:
Baseline
10 Pull Ups
20 Push Ups
30 Sit Ups
40 Air Squats
(4 mins 11 secs)

Strength:
Deadlift 3-3-3-3 (285#)

Conditioning:
15 Min. AMRAP
Partner workout in the following cycle.
Partner 1 - Prower Push ~75m
Partner 2 - Back Squat x 10 (115#)
Partner 3 - Rest

Cut it a little short but finished 4 Rounds.

Remember when 285 deadlift was my 3RM max not long ago, solid work.

Conditioning:
4 Rounds
Run 400m
25 x Burpees
(16 mins 35 secs)

Legs are a tad sore from yesterday.  The last 50 burpees felt like my legs were made of concrete.  On the positive side I was able to stay relaxed during the runs even with my heart rate spiked from the burpees.  Going to continue to work on this so I can adapt to the stress of running after doing work without feeling like I'm going to freak out.

Also returning to blogging my workouts and recording my PRs.  I've made a good deal of progress in 2015 and have achieved many of my goals.  For the remainder of the year I'm focused on two kind of contradictory fronts.  The first is to hit some lifting goals of 300 pound back squat, 375 pound deadlift, and 225 bench press.  The goal being to attain all three lifts at a power lifting competition.  The second is to compete in at least one Crossfit competition in the next three months.  I'll need to get double unders and put in some serious work on the endurance side.  Still it's nice to have goals.

Strength:
Snatch Complex 2-2-2-2-2-2-2 (95#)
1 x Snatch Grip Deadlift
1 x High Hang Squat Snatch

Snatch Grip Push Press to OH Squat
115-115-135-135-145-155-165

Conditioning:
6 Mins. EMOM Max Reps
Min 1: Pull Ups
Min 2: Burpees
Min 3: KB Swings (62#)

Strength:
Camber Bar Squats 5-5-5-5-5-5
165-185-205-205-205-225(3)

Clean & Jerks w/box 2-2-2-2-2-2 (135#)

Conditioning:
5 Rounds
Min 1: 10 x Toes 2 Bar
Min 2: 5 x Clean & Jerk (115#)
Min 3: Max Calories Airdyne
Min 4: Rest