BW: 209

1730: CFFB (minus conditioning)

Warm up: C2 for 10 min 

Overhead squat:

1 x 5 x 45

1 x 2 x 95

1 x 2 x 100

1 x 2 x 105

1 x 2 x 110

1 x 2 x 115

One arm DB row: 3 x 20 x 75

BW: 210

1630: CFFB (minus conditioning)

Warm-up: C2 for 10 min

Bench: (3 min rest)

1 x 5 x 45

1 x 5 x 135

1 x 5 x 185

1 x 5 x 225

3 x 5 x 250

Upright rows: (1 min rest)

3 x 10 x 45

BW: 212

0830: TM for 30 min @ 3.0 mph

1630: CFFB (minus conditioning)

C2 warmup: 10 min

Star shrugs: 3 x 15 x 225

BW: 212

0800:

C2 for 30 min

1900:

TM for 30 min @ 3.0 mph

BW: 213

1600: CFFB (scaled)

4" deficit dead lift 

1 x 5 x 45

1 x 5 x 135

1 x 5 x 185

1 x 5 x 225

1 x 5 x 275

1 x max x 220 (80%): 12

For time:

slam ball x 50 x 20lbs

Abmat x 50

Supine pull-ups x 50

6:15

BW: 212

1600: CFFB

Hang power cleans:

1 x 2 x 45

1 x 2 x 95

1 x 2 x 135

1 x 2 x 145

1 x 2 x 155

1 x 2 x 165 

1 x 2 x 175 

1 x 2 x 185

1 x 2 x 195

Muscle clean to press:

135 x 8, 7

BW: 212

0830:

TM: 20 min, 1.81 mi

Negative splits every 2 min, 5.0 - 5.9

1630: CFFB

Shoulder press:

1 x 5 x 45

1 x 5 x 95

1 x 5 x 135

1 x 5 x 155

1 x max x 125: (12)

Push-ups, hands elevated 36": 3 x max reps; 75, 75, 75)

Skipped conditioning.

BW: 211

1700: CFFB

Overhead squats:

1 x 2 x 45

1 x 2 x 55

1 x 2 x 65

1 x 2 x 75

1 x 2 x 85

1 x 2 x 95

10 rounds of:

Row 1 min

Rest 1 min

BW: 211

0830: TM for 20 min @ 6.3 mph = 2.10 mi (19:03 2-mile)

1600: CFFB

Squat:

1 x 3 x 45

1 x 3 x 135

1 x 3 x 225

5 x 3 x 280

Close grip bench:

1 x 5 x 135

3 x 5 x 180

Skipped conditioning. Sprints and it's snowing outside. 

BW: 209

1530: CFFB

Dead lift:

1 x 3 x 135

1 x 3 x 225

1 x 3 x 315

1 x 3 x 375

Crossfit Disco:

Power cleans @ 155

Supine pull-ups

10, 9, 8, 7. (11:48). Called it with lower back tightening up. 

BW: 210

0730:  TM for 20 min @ 6.2 mph = 2.06 mi (19:22 2 mile)

1530: CFFB

Close grip bench:

1 x 5 x 45

1 x 5 x 135

1 x 5 x 155

1 x 5 x 175

1 x 5 x 185

1 x 5 x 195

1 x 5 x 200

1 x max x 160 (15)

12 rounds of:

Squat: 2 x 225

Burpee box jump: 3 @ 20"

45 sec rest

BW: 209

0900:  TM for 20 min @ 6.2 mph = 2.05 mi

Mentally weakened and slowed down to 5.0 mph between 13:00 and 14:00. Ugh.  Will stick with this pace again next time. 

BW: 211

CFFB (minus conditioning)

1630:

Squats

1 x 3 x 45

1 x 3 x 135

1 x 3 x 185

1 x 3 x 225

1 x 3 x 275

1 x 3 x 295

1 x 3 x 300

BW: 209

0830: TM for 20 min @ 6.1 mph = 2.03 mi

1730:

CFFB (scaled)

Rack pulls:

1 x 5 x 135

1 x 5 x 225

1 x 5 x 315

1 x 5 x 375

For time:

Russian KB swings: 2 pood x 90

Abmat x 30

7:44

BW: 210

TM: 20 min @ 6.0 mph = 2.0 mi

CFFB: (modified)

Shoulder press: 

1 x 5 x 45

1 x 5 x 95

3 x 5 x 135

Complete 3 rounds:

Front Squat – Max reps 205: 5, 3, 3

Lateral Plyo shire hops x 20

BW: 209!  Not sure if scale is off or I'm getting fat!

0900: TM for 20 min @ 5.9 mph = 1.96 mi

CFFB: (modified)

5 min of shoulder press x95 lbs: 36 reps

5 min rest

3 rounds of:

Front squat: 10 x 135 lbs

Burpees x 10

6:49

BW: 206

CFFB site is down so going with part of a strength cycle WOD. 

1600:

A1: bench: 3 x 5 x 245 lbs
A2: bent rows: 3 x 5 x 135 lbs

BW: 206

0900: TM for 20 min @ 5.8 mph = 1.93 mi