Box Squat:
155×2, 165×2, 175×2, 185×2, 195×2 (~1 min rest)
205×2, 210×2, 215×2, 220×2, 225×2 (~3 mins rest)
Max pull-ups / Max shoulder touch (r/ lift left hand) / Max double-unders:
2 / 5 / 18
1 / 6 / 15
4 [red banded] / 4 / 17
3 [red banded] / 7 / 13
3 [red banded] / 7 / 46 (FINALLY.)
5 sets:
AMRAP Strict Pull-Up + TTB [sub kipping]
AMRAP HS Leg Lift to HSPU [to 1AM]
3/2, 4/2, 3/1, 4/1, 5/1.
9,6,3 reps for time:
Squat clean – thruster, 135#
Bar muscle-up [big black band]
10:43.
Suitcase Deadlifts: up to… 155#?
Pull-up practice: strict negatives.
6 rounds for time, alternating sides each round:
8 Lateral Box Jumps
8 1-arm KB Swings, 24kg
8 Sandbag 1/2 Moons, 60#
Squat Clean + 2 Front Squat — OTM for 10 minutes — 123, 123, 123, 123, 133, 133, 133, 143, 143, 153.
Close Grip Bench — 45×8, 65×8, 95×8, 95×8, 95×8, 95×8, 95×8.
Handstand walking practice — some wall walks (still super sketchy to balance on right shoulder,) then tried free walking (ugh.)
3 rounds AMRAP in 4 minutes:
5 L-Pull ups
5 HSPU [2 x medium band on 9′ bar]
5 Box Jumps, 24″ step off
Rest 1 minute between rounds.
5 rounds. [1 + 1BJ, 4BJ (2) + 1 (3) + 5LP, 5HSPU + 5BJ (4) + 1 (5)]
Squat Snatch — brief practice up to 113#.
Power Snatch — 123#, just because.
Snatch Pulls — 53×3, 53×3, 73×3, 93×3, 103×3, 113×3, 123×3.
“Karabel”
10 rounds for time:
3 snatches, 95#
10 wall ball shots, 14#/10′
12:08.
Ring Pushups with turnout — 3 OTM for 15 minutes (rings parallel with box)
Sled pull — 50′ OTM for 15 minutes (10 mins @180#; 5 mins @225#)
Back Squat — 45×3, 95×3, 135×3, 155×3, 175×3, 195×3.
5 rounds for time:
10 Step Ups (parallel), alt legs, 95/65
10 Bent over Rows, 95/65
10 Hang Power Cleans, 95/65
5:37 @65#.
2012 CrossFit Games Team Chipper
For time:
30 GHD sit-ups
30 deadlifts (225 / 155 lbs)
30 Double-unders
30 Overhead squats (95 / 65 lbs)
30 Pull-ups
11:25 (with Carla, Junk)
5K Row
19:57.9
Klokov Complex, working up to as heavy as possible:
Deadlift
Squat Clean
Fr Squat
Push Press
Split Jerk
53, 83, 103, 113, 123, 133FPP, 133.
10, 8, 6, 4, 2 reps for time:
Box Jump, 30″
KB Swings, 32kg
5:48.
As many rounds as possible in 10 minutes:
5 Press, 50% BW
5 L-pullup
4 rounds + 5 presses @85#, kipping LP.
Tabata Front Squats @75#: 10 across.
Will not be able to walk tomorrow.
From the hang:
High Pull
Power Snatch
Snatch Balance
Squat Snatch
33, 53, 73, 83, 93, 103.
Five timed rounds:
15′ rope climb, 2 ascents
20 yard sled drag (180#)
Each round just under a minute. Rest about 2 minutes between rounds.