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# for time
22-20-18-16-14
kb push press 35s
kb suitcase reverse lunge

*200m row after every full round

15:00

# benchpress
45x5,5
95x5,5
115x3
135x3
155x3
165x3
175x3
185x3
195x3

# complex: 1 deadlift, 1 high hang powerclean, 1 hang powerclean
95
145
165
175
185
195
205f 2nd hang

# 6 rounds for time

# powerclean
work up to 155x3

#AMRAP x 18 min
5 Pull-Ups
10 Push-Ups
15 Air Squats

*Every 3:00, including at 3,2,1 go...perform 3 powerclean

# push jerk
95x3
115x3
135x3
155x3
175x3
185x3
205x2
225xf
225xf

Congratulations on the big life advancements! And nice PRs! Glad to hear all is well. Hopefully you can get those nagging injuries sorted in short time.

Still training too, but life certainly has...

Film, happy new year dude! Just checkin in - congrats on the baby and starting a business!

Checkin in ... 4 years later! Hope all is well dude!

Hell yeah that is a fantastic pull! I also had the flu right around christmas. It can really suck the life out of you. I'm going to have to get back on 5/3/1 because I'm not pulling anything nearly...

Dang dude, lifts are looking great! 5/3/1 money train!

Its been a while! Things have been super hectic since xmas, have had a few frustrating setbacks. Still following Crossfit Football. Nothing but good things to say so far, leaning out slowly, gaining...

SWOD
Powerclean 5x3 @ 155

DWOD
Sindy
As many rounds as possible in 15 minutes:
Pull Ups – 5 reps
Push Ups – 7 reps
40 lbs Ball Slams – 10 reps (subbed 55lb KB swings)

SWOD
Squat 3x5 @ 240
Benchpress 3x5 @ 180

Sprints
10 x 10 Meter Flying Starts (rest 45 seconds between efforts)

Extra
100 EZ bar curls
20 Overhead tricep extension

Skill
Gymnastics Skill Work – 30 minutes
Practiced head stands, hand stands, bar muscle ups, dead bugs, strict pull-ups, double unders.

DWOD
Complete 5 rounds for time:
315 lbs Deadlifts – 7...

Nice PC, deads and squats in the last workout. Powerclean PRs feel great don't they!

SWOD
Press 3x5 @ 120

DWOD
Complete 5 rounds:
135 lbs Barbell Step Ups on 20″ box (10 each leg) – 20 reps
Evil Wheels – 20 reps
Strict Pull Ups – Max reps

*Rest 90 seconds between rounds

Good to hear, hang in there.

Sorry I should put it in Lbs haha. Need a dictionary sometimes to decipher some of these x-fit terms.
1 pood = 35lbs
1.5 = 55
2 = 70

Dang! Sorry to hear that. Are you seeing a chiro or physio? Hopefully you can get sorted out quickly.

Powerclean 5x3 @ 150

Complete the following on the minute for 8 minutes:
100 yard Shuttle Run
8 KB Swings – 2 pood (subbed 1.5 pood)
5 Pull Ups

Rounds were taking ~1min so instead of on the...