343

“343″
In Honor of all 343 first responders who died selflessly responding to the attack on 9/11



For Time:
100 Deadlifts 145/115 (Scaled to 135#)
100 Power Cleans 95/65 (Scaled to 75#)
100 Ground to Overhead 65/35 (Scaled to 50#)
43 Burpees

Took me a loooooooong time, even scaled....  54:35...  Amazing what motivation of those around you will do to help when versus working out on your own.

jp

Thur Row and Fri Ground to Overhead

Thursday STR:
Back Squats: 5, 5, 5+ -> I did 155# with 8 reps on last set
Then
Row 3K: 12:50ish?

Friday

5 Rounds
15 ground to overhead
15 bar facing burpees
Time: 21:14 at 75#

jp

Evil little AMRAP

12 min AMRAP (reps):
Ground to Overhead (95lb/65lb)
* (Either a snatch, clean and jerk or push press may be used to take the bar from the ground to overhead.)
Every minute on the minute, do 2 burpees.


54?  Rx
jp

Christmas Morning

“CFTV 12 Days of Christmas”

1- Wall Walk

 2- Deadlift at 185#

3- Med ball squat cleans (20/14) - Subbed cleans with home made 15# PVC bar

4- Wall ball shots (20/14) -  Subbed Jumping Squats w/ a total of 20#

5- Pull-ups - Subbed Dips

6- Ground to Overhead (45/35 # plate)

7- Sit-ups

8- Lat jumps over bar

9- Air squats

10- Push-ups

11- Box Jumps

12- Burpees

Follow the song...  On the first day of crossfit, the coach gave to me...  1 Wall Walk.  On the second day of crossfit the coach gave to me 2 Deadlifts and a Wall Walk...  You get the idea.

Final Time: 36:30

jp

Deadlifts and Chipper

Today’s workout was a challenge…

Deadlifts 3-3-3-3-3

225 (5) – 235 – 245 – 255 – 265

Followed by

30 Medicine Ball Cleans (20#)

30 Ground to Overhead (95#)

30 Box Jumps (20”?)

30 Burpees

30 Ground to Shoulders (95#)

Time: clock stopped…  I’m sure it was in the 20’s somewhere.

Chris had 30 Front Squats between the Box Jump and Burpees, but time was getting late and I think misjudged how taxing the workout would be.

I was glad I got the 95# bar going…  That should help moving to a fully scaled Fran time in the future.

jp