Strength / Benchmark "Abbate"

Build to 1RM Clean and Jerk

Worked to 255# (PR)

"Abbate"

Run 1 mile
155 pound Clean and jerk, 21 reps
Run 800 meters
155 pound Clean and jerk, 21 reps
Run 1 Mile

Time: 28:?

Work Capacity

Complete as many rounds and reps as possible in 15 minutes of:
155 pound Deadlift, 9 reps
12 Push-ups
15 Box jumps, 24" box

11+12+5

Strength / Work Capacity

A. Shoulder Press 3-3-3-3
Rest 5:00
B. 3 sets:
AMRAP Shoulder to Overhead @ 135#
Rest 3:00
Score by total reps for all three sets

C. For Time:
70 Burpees
60 Sit Ups
50 KB Swing (blue)
40 Pull Ups
30 HSPU

A. 135 - 140 - 145 - 150
B. 16 - 14 - 15 = (45)
C. 15:52 rx

Strength / Work Capacity

A1. Front Squat 3-3-3-3
Rest :30
A2. AMRAP C2B Pull Up w/20# Vest
Rest 2:00

FS = 245 - 255 - 260 - 265
PU = 16 - 13 - 11 - 10

For time:
135 pound Front squat, 10 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 9 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 8 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 7 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 6 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 5 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 4 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 3 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 2 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 1 rep
15 ft Rope Climb, 1 ascent

Time: 19:12

Strength

A1) Overhead Squat 3-3-3-3
Rest :30
A2) AMRAP L - Pull Up
Rest 2:00

OHS: 175 - 185 - 200 - 215 x 2
LPU: 14 - 10 - 9 - 10

Rest 5:00

3 sets:
B1) AMRAP Back Squat @ 205#
Rest 1:00
B2) AMRAP Strict Pull Up
Rest 3:00

R1) 24 - 10
R2) 20 - 10
R3) 16 - 9

Work Capacity

4 RFT

20 Hang Squat Snatch @ 95#

20 Pull Ups

20 Burpees

Time: 21:44

Competition

Competed at the SoCal Elite @ CF South County

Place 3rd at the venue. Unknown overall in the SoCal Region

CF Games Open 11.1
AMRAP 10:00
30 Double Unders
15 Ground to Overhead @ 75#

Rounds: 7 + 30 + 7

Rest Day

rest

Rest Day

Work Capacity / Strength / Stamina

AMRAP 10:00 (Sectional WoD #1)
30 Double Unders
15 Power Snatches @ 75#

Rounds: 7 + 30 + 9

Rest 3 hours then:

A1) Back Squat 5-5-5-5
Rest :30
A2) Bar Dip 5-5-5-5
Rest 2:00

Worked to: 270# Back Squat - Failed @ 285# Rep 5
Worked to: 68#

C) 5 Rounds of: 1:00 Work 1:00 Rest:
Wall Ball @ 30#
Push Jerk @ 135#

Reps: 148

Stamina / Strength / Work Capacity

3 RFT:
10 Deadlifts @ 275#
10 Overhead Squats @ 115#

Time: 5:30

Rest 7 hours

A) Split Jerk 1-1-1
Worked to: 240#

B1) Front Squat 7-7-7
rest :10
B2) 3 Strict C2B Pull Ups, 4 Strict Pull Ups, 5 Kipping C2B Pull Ups

FS: 230#

Then:
4 RFT:
6 Unbroken HSPU
15 Unbroken KB Swing @ 70#
35 Unbroken Double Unders

Time: 5:57

Work Capacity

5 Clean and Jerk @ 185#
50 Double Unders
5 C&J
40 Double Unders
5 C&J
30 Double Unders
5 C&J
20 Double Unders
5 C&J
10 Double Unders

Time: 7:29

Rest Day

Rest Day

Work Capacity / Strength / Stamina

5 Rounds for time of:
5 Muscle Ups
10 Power Cleans @ 135#
200m Run

Time: 10:25

Rest 15:00

Then:
AMRAP 12:00
3 Bench Press @ 185#
5 Back Squats @ 225#

Rounds: 10

Rest 3 hours then:

5 Rounds for time of:
10 Overhead Squats @ 155#
:20 L-Sit
15 Chest to Bar Pull Ups

Time: 19:35

Rest Day

Work Capacity / Stamina

For time:
50 Box Jumps, 20"
5 Rope Climbs @ 15'
50 KB Swings @ 70#
50 Sit Ups
57 Hang Power Cleans @ 2x 35# DBs
Run 800m
50 Back Extentions

Then:
21-15-9
OHS @ 95#
SDHP @ 95#

Time: 4:21

Benchmark "Fran" / Work Capacity

"Fran"
21-15-9
95lb. Thruster
Pull Ups

Time: 2:25 (PR)

Rest 15:00

PART 1 (for time):

50 Wallballs (20#/14#) plus
3 ROUNDS:
30 Double Unders;
15 Toes to Bar;
10 Front Squats (135#/95#)

PLUS (IMMEDIATELY FOLLOWING)

PART 2 (max weight):

1 Rep Max Clean (3 MINUTE TIME LIMIT)

Part 1: 10:33

Part 2: 235#

Notes: I was fried after fran. I was exhausted after 10 wall balls...

Rest Day

Strength / Stamina / Work Capacity

15:00 to work to a Heavy Power Snatch
Worked to 170#

1-10 Ladder of Deadlift @ 245#
After each set of DL perform:
5 Muscle Ups
7 Burpees
10 Toes through Rings

Time: 32:04

Rest 5 Hours then:

3 RFT:
Run 400m
15 Squat Snatches @ 75#
9 HSPU

Time: 15:24

Strength

Front Squat 5-5-5

Rest :30

AMRAP Strict Pull Ups w/30# Vest

Rest :30

Shoulder Press 3-3-3

FS: 230 - 235 - 240

PU: 8-7-7

Press: 140-140 (fail rep 3) - 135

Work Capacity

For time:
21 Thrusters @ 95#
21 C2B Pull Ups
10 Clean and Jerk @ 135#
15 Thrusters
15 C2B Pull Ups
10 Clean and Jerk @ 135#
9 Thrusters
9 C2B Pull Ups
10 Clean and Jerk

Time: 9:14

Rest Day

rest

Strength / Work Capacity

Back Squat 5-4-3-2

Worked to 300# x 2 reps

Then:
20 Push Press 45#
50 Double Unders
50m Sprint
20 Burpees
50 Air Squats
Sprint
50 Air Squats
20 Burpees
Sprint
50 Double Unders
20 Push Press 45#

Time: ?

Rest Day