2008 CF Games WOD!

Max Height Box Jump - 60"

-then-

5 rounds:
5 Deadlift (275#)
10 Burpees

Time - 2:45

Monday Monday!

Strength:

Back Squat 3x5 @ 295# - Felt heavy

Metcon:

30-20-10
Row
Box Jump 32"
Rope Climb (3-2-1)
DB Shoulder Press (15#,25#,35#)
Time - 13:20

Max Split Jerk!

Strength:

Split Jerk 7x1 - 205#,225#,255#,275#,285#,295#,305#
*Failed at 315# but got it up, just need to stabilize and get lower. Only tried it once.

Metcon:

2 pitiful rounds:
200m run
5 Parallette HSPUs
10 L-pull-ups

Power Clean Max

Strength:

Power Clean 7x1 - 185#,205#,225#,235#,245#,255#,265#

Metcon:

5 rounds:
150m row
5 Towel Pull-ups
15 Hand Release Push-ups

Yucky Metcon

Strength:

Back Squat 3x5 @ 290# (1st set felt like poo, 2nd and 3rd felt light)

Floor Press 5,5,5,5,5 @ 135#,185#,205#,225#,235#

Metcon:

21-15-9
KB Swing (2 pood)
42-30-18
Lateral Jump (parallette on 45# plates)
21-15-9
Toes to Bar

Time - 6:50

Power Snatch

Strength:

Power Snatch 7x1 - 95#/135#/155#/165#/175/185#/195#

Seated Box Jump - On 12" box...ended at 53.25"

Metcon:

AMRAP in 10 min:
3 Muscle Ups
6 DB Thrusters (45# each)
Wall-and-Back Sprint

Squats

Strength:

Back Squat 3x5 @ 285#
Weighted Pull-ups @ 45# - 5,7,9 (After each set of squats)

Metcon:

5 rounds:
25 Double Unders
5 HSPUs

*Extra HSPUs at the end.

Squats and Presses!

Strength:

Back Squat 12x2 @ 75% - rest 45 seconds b/w sets
- Used 290# and tried low bar position

Shoulder Press 5x3 @ 145# (weight felt light)

GHD Sit-up 3x12

Strength!

Strength:

Power Clean 8x2
-135#, 185#, 205#, 215#, 225#, 230#, 235#, 240#

Trap Bar Deadlift w/ chain 3x5
- 225#

3 x Max rep supine ring pull-up
- 32, 25, 20

HSPUs Need Work!

Strength:

Back Squat 3x5 @ 285#
Back Squat 3x3 w/ 3 chains on each side @ 185#

-then-

Metcon:

3 rounds:
400m run
15 Power Snatch (75#/55#)
9 HSPUs
Time - 9:34

Unbroken snatches each round. HSPUs unbroken first round, 4-3-2 second round and 3-2-1-1-1-1 last round.