7 Rounds

250m row/ run
7 Deadlifts (125lb)
7 burpees
7 box jumps

23:05

1st day at OC crossfit....

Fran

21-15-9
Thrusters (45LB)
Pullups (Rx'd)

9:51

Back Squat

Back Squats
3-3-3-3-3

105-115-120 (x1)-120-120 (x1)


I need to warm up less. I started with 3 sets of 95lb should have only done 2.

Hand Stand Push ups/ L-Pullups
15-13-11-9-7-5-3-1
1-3-5-7-6-11-13-15

12:50

Used box and bands

Nan-Si's WOD

75- Deadlifts 125lb
150- knees to chest

2000m row

Threw in some 10lb Ab twists

Did this as fast as I could at the 24 hour fitness without dropping weights on the floor etc.

Hanging Power Cleans

1-1-1-1-1

Mostly did 85LB to work on my technigque.

Followed by an AMRAP 10mins
45LB
5-Jumping Squats
5-HPC
5-Front Squats

7+ rounds

Overhead Squats

OHS
3-3-3-3-3

45lb-50lb-55lb-60lb X (2 only)- 60lb X (1 only)


This was my 2nd attempt at doing OHS with a 3 month gap in between.
Went up 20lbs.

Power Cleans and Ring Dips

15-12-9-6-3
Power Cleans (65LB)

30-24-18-12-6
Ring Dips (blue band one legged)

11:40

Hang Power Snatch

Hang Power Snatch
1-1-1-1-1-1-1

60-60-65x-65x-65x-65x-65


AMRAP 15 mins
10 wallball (14lb)
25 double unders (3 times singles)

8 round + wallballs

Deadlifts

Deadlifts
3-3-3-3-3

145/155/160/165/160