175-180 on average. I haven't tested my front squat max in a long time, my backsquat has gone up slightly since but im sure 325/335lbs would be a pretty realistic max right now.

Monday, August 11th 2014
9:00am
WOD

A.
Every two minutes, for 16 minutes (8 sets):
High Hang Snatch + Snatch with No Foot Movement @ 65-75% of 1-RM Snatch
For the Snatch with No Foot Movement, set your feet in your receiving position, and try not to let the ball of your foot leave the ground throughout the snatch. You will need to be aggressive in your turnover and quick in your descent.

Worked up to 155lbs, i know it was suppose to be a static weight for the entire time but shoulder was bugging me slightly.

B.
Every 2 minutes, for 10 minutes (5 sets):
4-Stop Halting Snatch Deadlift @ 95-105% of 1-RM Snatch
(Pause for 3 seconds at each of the following positions: 2″ off the floor, mid-patella, mid-thigh, “pockets”/high hang – USE STRAPS)

Didn't use straps. Went 185lbs, 185lbs, 205lbs,and then 275lbs for the last 2 sets.

C.
Every 2 minutes and 30 seconds, for 20 minutes (8 sets):
Back Squat
*Set 1 – 6 reps @ 60% of 1-RM 210lbs
*Set 2 – 4 reps @ 70% 250lbs
*Set 3 – 2 reps @ 80% 280lbs
*Set 4 – 6 reps @ 70% 250ls
*Set 5 – 4 reps @ 80% 280lbs
*Set 6 – 2 reps @ 90% 315lbs
*Set 7 – 6 reps @ 80% 280lbs
*Set 8 – 4 reps @ 80% 280lbs
Same loads as last week for those that missed any lifts. If you made all lifts last week, you may increase the weight – but do not increase by more than 3%.

Increased all my weights by 5lbs from last week, had no issues working off of 355lbs

D.
Every minute, on the minute, for 15 minutes:
Minute 1 – 45 seconds of Strict Handstand Push-Ups
(if you don’t have strict HSPUs, sub L-Seated DB Presses)
Minute 2 – Bent-Over Barbell Row x 8-10 reps @ 21X0
Minute 3 – Glute-Ham Raises x 6-8 reps @ 3011

Used 135lbs again for the row.

No injuries yet?

A strain here and there but nothing that hasn't took more than a couple days to heal, but you kinda have that with any physical activity. I was out longer with shin splints from running than any movement i've done in crossfit.
Don't get hurt as much considering my mobility has gone through the roof in comparison to where i was before.

Tuesday, August 12th 2014
9:00am
WOD

Warmup
Increasing weight close grip overhead squats. Go as narrow as you can and slowly increase weight. Not looking for max weight, just mobility in the shoulders.
Started with 45lbs and went up to 95lb. Shoulder still tight from benchpress

Workout
3 rounds. 7min timecap per round, whatever time you have left at the end of the round, you have as rest, if you go over 7 minutes just finish all 3 rounds
1000m Row
20 Burpees over the rower
20 Dumbbell snatch @ 60lbs (10 per arm)

5:36
6:03
6:49

Monday, August 18th 2014
9:00am
WOD

A.
Every two minutes, for 10 minutes (5 sets):
Muscle Snatch x 1 rep
(building over the course of the 5 sets to a heavy single)
immediately followed by…
Every two minutes, for 10 minutes (5 sets):
Power Snatch x 1 rep
(building over the course of the 5 sets to a heavy single)
immediately followed by…
Every two minutes, for 10 minutes (5 sets):
Snatch x 1 rep
(building over the course of the 5 sets to a heavy single)

Worked up to 115lbs on the muscle snatch, and 155lbs and 165lbs for the power and full snatch.

B.
Every 2 minutes and 30 seconds, for 20 minutes (8 sets):
Back Squat
*Set 1 – 6 reps @ 60% of 1-RM
*Set 2 – 4 reps @ 70%
*Set 3 – 2 reps @ 80%
*Set 4 – 6 reps @ 70%
*Set 5 – 4 reps @ 80%
*Set 6 – 2 reps @ 90%
*Set 7 – 4 reps @ 85%
*Set 8 – 4 reps @ 85%

Worked off of 350lbs. 90% was at 305 and felt pretty easy today.

C.
Complete as many rounds and reps as possible in 12 minutes of:
6 Strict Handstand Push-Ups
12 Heavy Russian Kettlebell Swings
(as heavy as you can make these – go to double kettlebell swings if they’re not challenging)

Got 10 rounds and 6 HSPU's. Sleeper workout. Good day.

What's a Russian kb swing ? Did a workout yesterday 10, 9,8,7,6,5,6,7,8,9,10 reps of t2b and 70lb kb swings had to run a 200m after each even # . Took me 25:45 almost same time as my trainer.


Learned how to do bar muscle ups now so sick

This post was edited by kylefrc on Aug 18 2014 03:16pm

Instead of going completely overhead they are to just above parallel. Pretty much all lats.

Bar muscle ups are fun, definitely one of the fun movements to learn

Yea was doing c2b pull-ups and a dude taught me how to convert to muscle ups . Can do 2 almost 3 now strung together still no ring muscle up tho. Not really practicing those anymore now that I can do it on a bar hah . Get that rx now in workouts

August 19th 2014
9:00am

A.
Five sets of:
Narrow-Grip Overhead Squat x 3 reps @ 3311
(you should be getting more comfortable with these now, so start to challenge the loading if you’ve just been focused on positioning)
Rest 90 seconds
Weighted Chest-to-Bar Pull-Ups x 4-6 reps @ 21X0
(all sets must exceed loads used on August 5, 2014)
Rest 90 seconds

Worked up to 135lbs on the OHS and just did strict chest to bars

B.
Bench Press
*Set 1 – 5 reps @ 60% of tested 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 2 reps @ 90%
*Set 7 – 8 reps @ 75-78%
*Set 8 – 8 reps @ 75-78%
Rest exactly 2 minutes between sets.
This is the same rep scheme as last week. If you made all sets, bump the loading on sets 7 and 8 by 2-3%. If you didn’t make all sets last week, keep the loads the same and make it a goal to hit every rep.

Worked off of 225lbs
C.
Two sets for max reps of:
4 Minutes of Rowing (for meters)
3 Minutes of Ring Dips @ 10X1
(pause for one second at full extension)
2 Minutes of Chest-to-Bar Pull-Ups
Rest 4 minutes

Friday, August 22nd 2014
9:00am

A.
Every minute, on the minute, for 10 minutes:
Back Squat x 1 rep
*Sets 1-2 – 55%
*Sets 3-4 – 65%
*Sets 5-6 – 75%
*Sets 7-8 – 80%
*Sets 9-10 – 85%
I know your legs are sore, trust me, this is designed to help a little bit.

Worked off of 350lbs

B.
Every 90 seconds, for 15 minutes (10 sets):
Split Jerk x 1 rep
Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, 95+, 95+

Worked off of 220lbs today

C.
Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders
2 Muscle-Ups
4 Power Cleans (185/135 lbs)
8 Push Press (185/135 lbs)

3 rounds and 25 double unders. Scaled it to 6 clean and jerks instead of 4 and 8

D.
Three sets of:
Glute-Ham Raises x 8-10 reps @ 3011
Rest as needed
Weighted Plank Holds x 60 seconds
Rest as needed