hunksofspice.com

snatch 55-60-65(f)-62-65-67-70(ugly)
c&J - 70-80-80-85(f)-87(f)-82(ugly)-82
back squat 116×3x3

First meet, huge snatch PR, fun times. jerks sucked, but i learned some good stuff.

Thu:
Clean 5×2 155#
squat 5×3 265
3×10 C2B pull-ups

Fri:
1-1-1-1-1 weighted pull-ups 45-50-55(f)-50-50
6×40m sprint - no method for timing

45kgx2×8 snatch/power snatch
65kgx1×6 c&j
195lbsx1×3 front squat

6×2 clean @ 155, technique
5×3 squat @ 255
3×5 press @ 115

and a real good stretch.

CrossFit Total + CFFB Total hybrid:

power clean - 185
squat - 295
press - 140 (ties PR)
deadlift - 360 (PR)

muscle snatch 65-85
snatch @ 50kg 6×2
clean up to 70kg, 8 sets
5×3 squat 235#

“5-5-82″

5 rounds:
5 c&j 135
8 pull-ups
2 deadlifts 315

17:26. all but 6 pull-ups were chest-to-bar.

burgener warm-up
6×2 snatch 40-45 kg
8×1 c&j 55kg
5×3 back squat 235# (new depth/quality record)
3 sets of chins 8,6,13 (kipped final set)

lots of technique work. ankle feeling better. snatches feeling better. need to get with East Coast Gold

skill work, squat-clean doubles up to 155#

3×3 deadlift @305#
3×5 KTE

100-80-60-40-20m rowing, 30 sec between rows, repeated after 2 mins rest. 420m rowed each time.

6x snatch + OHS 50kg
3×5 squat 100kg

AQAP: 15-12-9 pull-up, push-up, 4:28