part 1:
A. Power Clean - 3 x 3 @ 80%; rest 2 min
155,165,175
B. Power Clean x 1/Split Jerk x 3 @ 80% x 3; rest 2 min
145x3
C. Clean and Jerk - 8 sets of tough doubles; incomplete rest - 90 sec
Did snatch 95,105,115,125x4,145 (ties my 1RM, pretty stoked I hit it twice)
D. Toes to Bar - 20 x 3; rest 2 min
forgot
rest 6+ hours
part 2:
4 sets:
15 KBS - 2/1.5 pd
Row 200 m @ 95%
rest 5 min actively after each set of 15 KBS and row 200
1:14,1:22,1:19,1:36(issues with rower)
- first three sets were on airdyne to 20 cals, 30m away
+
4 sets:
15 Burpees
Row 200 m @ 95%
rest 5 min actively after each set of burpees and 200 m row
1:22,1:19,1:22,1:18
+
4 sets:
15 CTB chin ups
Row 200 m @ 95%
rest 5 min actively after each set of 15 chin ups and 200 m row
1:02,:59,1:01,1:18
(first 2 sets were 5 box jumps on 40"ish box, 3rd was 30 pushups+row, 4th was 5 box jumps+30 pushups+row)
Then at Crossfit AZO - built to 3RM deadlift PR
Built to 405# and shut 'er down. Felt solid, was the number I wanted to hit
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