Last day in June should be hot!

3 workout for today:

First

AMRAP 20 of:

250 m of rowing

25 push-ups

Result: 8 rounds + 250 m of rowing + 20 push-ups

Second

21 - 15 - 9 of:

Deadlift 135 kg

Box Jump

Result: 15:57

*back is very tired, so it is the reason why I've got such time...

Third. Practice.

50 double unders for time

Result: 8:27

Happiness coming soon!

FT 100 pull-us

every minute start with 3 burpees

Time: 15'10

CrossFit DropBox training

AMRAP 17:

in team of two complete the following

10 Front Squats w 135 lbs (60 kg)

10 Overhead lunges w 35 lbs plate

10 Box Jumps 60 sm

10 Chin-ups

* when one athlete completes first movement, second athlete stay in bottom position of air-squat movement holding kettlebel (44 lbs)

Result: 3 round + 10 FS + 10 OHL + 10 BJ for each teammate

Iron legs

5 Rounds for time of:

Plate sled 40 meters (45 lbs plate)

400 m run

15 one leg step-ups with 25 lbs plate (left leg)

15 one leg step-ups with 25 lbs plate (right leg)

Time: 34'38

Geraklion cup. Amateur

8 min AMRAP of:

5 pull-ups

12 air-squats

Result: 12 rounds and 1 pull-up

ReebokCrossFit Drop Box

5 RFT of:

300 m run

10 KB Swing 24 kg

10 Pull-ups

300 m run

10 Push Press of KB 24 kg (left hand)

10 Push Press of KB 24 kg (right hand)

10 Burpees

30 min limit of time

Result: 3 rounds + 300 m rum + 10 KB Swings + 10 Pull-ups + 300 m run

I should train in more effective way... 

Today morning warm-up

10 RFT of:

10 lunges on each leg

10 strict presses

all with 12 kg sand bag

Time: 8:41

Black and Blue

5 Rounds for time of:

10 Power Cleans with 135 lbs / 60 kg

10 Burpees

Time: 13:22

Nicole forgot to name of the WOD (modif)

6 minutes to complete as many rounds as possible in progression of:

1 Snatch w 45 kg / 1 Pull-up

2 Snatches w 45 kg / 2 Pull-ups

3 Snatches w 45 kg / 3 Pull-ups

etc...

In original version push-ups should be instead of pull-ups

Result: 6 rounds + 4 Snatches 

Push-ups and Air-Squats over night

AMRAP 20 of:

5 push-ups

10 air-squats

Result: 36 rounds + 5 push-ups

First snatches after 8 months...

8 rounds for time of:

5 Power Snatches with 95 lbs / 43 kg

200 meters of rowing.

Time: 12:12:50

I tried to work with the same tempo during workout.

Scaled DT

RX version of this WOD is:

"DT"

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

(http://www.crossfit.com/mt-archive2/004622.html)

I've used scaled version with 95 pounds.
Time 4:37