Strength

3 supersets of
10 Deadlift @ 70kg
10 Back Extension

Metabolic Conditioning

5 Rounds of
15 DB Hang Power Snatch @ 20kg DB
15 Single Arm DB Walkover @ 15kg DB, 20' box
15 DB Squat Clean @ 15kg DBs

Time: 24:56

One of the most challenging non benchmark WODs in my crossfit training history since July 2013. One serious MF grip tester.

Very inspiring CF doco...just make me want to be the best exerciser in the world.

3rd minute brings me to tears.

Strength
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of
Floor Press @ 70kg
Chest to Floor Push Up

Metabolic Conditioning
6 Rounds of
10 DB Goblet Squat @ 25kg DB
8 Front Rack Forward Lunge @ 25kg DB
15 Butterfly Ab Mat Sit Up
15 Wall Balls @ 20lbs, 10ft

Time: 15:06

Strength

3 - 2 - 1 of
220kg Tyre Flip
Jump Over Tyre

Metabolic Conditioning
1, 2, 3, 4, 5, 6, 7, 8, 9, 10 rep of
Power Clean @ 60kg (1-7), 50kg (8-10)
Toes to Bar

Time: 10:02

Drop weight @ 8 reps round due to deteriorating technique according to coach.
Anyway, 28 reps of 60kg Power Clean in a session is a 'PR'. Could not do more than 10 six months ago.
Guess I should be happy.

This post has been edited by xy2610: Feb 24 2015, 08:38 PM

Barbell Gymnastic

5 Minutes EMOM
5 T&G Power Snatches @ 35kg

Skills

4x Max Effort Strict Handstand Push Up
90 sec rest between sets

Max Effort: 10 - 5 - 3 - 2

I guess I should be happy that I hit 20 reps today.

Strength

5 Minutes EMOM to work up to 1 Rep Max Effort Power Snatches

30kg, 35kg, 40kg, 45kg, 50kg

Everything feels good until 50kg. Caught 50kg with one bent arm. So technically, it is a bad rep. 45kg feels really good that I have a feeling that I am very close to 60kg.

This post has been edited by xy2610: Feb 25 2015, 09:05 PM

Crossfit Open 15.1

Since my 1RM of Snatch is 52kg, I have to scale the WOD but I am very happy with my result.

9 Minutes AMRAP of
15 Hanging Knee Raise
10 Deadlift @ 39kg
5 Ground to Overhead (Anyhow) @ 39kg

Then Immediately

Find 1 rep max of Clean & Jerk in 6 Minutes

Score: 205 reps and 154lbs

I'm smashed but tempting to do another one to get higher region ranking in my division.

Watch the pro do it. From Minute 27.

Redid 15.1 Scaled

15.1 Score: 222 reps
15.1a Score: 154 lbs

I am happy with that.

Glad you give two thumbs up for it,

Strongman
10 Minutes Tyre Flip Relay in Group of 4

Metabolic Conditioning
5 Rounds
15 Push Press @ 40kg
15 Box Walkover @ 24'
15 Sumo Deadlift High Pull @ 40kg

Time: 13:31

15.2 Scaled

0:01 - 3:00
2 Rounds of
6 Overhead Squat @ 29kg
6 Pull Up
3:01 - 6:00
2 Rounds of
8 Overhead Squat @ 29kg
8 Pull Up
6:01 - 9:00
2 Rounds of
10 Overhead Squat @ 29kg
10 Pull Up

Follow the same pattern as long as possible

My clock stops at 9:00 Mark with disappointing 78 reps accomplished. In my daydream, I go up to 24:00 Mark. Haha.

Doing a hypertrophy boot camp at the moment. May not be able to redo this.

Took a few days off after 6 days of hypertrophy & fat loss boot camp.
And got myself fire up for 15.3.

All my efforts to get both muscle ups and double unders paid off today.
First Rx Open WOD for me.

15.3 Rx

14 Minutes AMRAP of
7 Muscle Ups
50 Wall Balls @ 20lbs, 10ft target
100 Double Unders

My Score: 161 reps

This post has been edited by xy2610: Mar 14 2015, 03:16 PM

Metabolic Conditioning
18 Minutes AMRAP of
10 Goblet Squat @ 15kg DB
10 Single Arm Shoulder to Overhead @ 15kg DB
10 Pistol Squat
10 Push Up

Score: 263 reps

Metabolic Conditioning
15 Minutes AMRAP of
10 Dumbbell Power Snatches @ 25kg DB
10 Deficit Push Up @ 2" Plate
10 Overhead Lunge @ 20kg Weight Plate

Score: 218 reps

Surprised that 25kg DB feels okay for snatches.

This post has been edited by xy2610: Mar 18 2015, 09:38 PM

I am not lifting heavy enough to drop the weight.
But so far, I do not have issues with both Eleiko Bars & Plates.
Of course, I've seen people dropping the weights all the times and they survived the drops since I started XF in July 2013 so I think it must be good then.
Hope that helps.

15.4 Scaled

8 Minutes AMRAP of
10 Push Presses @ 43kg
10 Cleans @ 52kg

Score: 92 reps

Gymnastic & Connectivity
5 - 4 - 3 - 2 - 1 reps of
Shoot through on 20' box
Nose to Wall Wall Walk

Then followed by
10 Shoot through on 20' box

Metabolic Conditioning
15 Minutes AMRAP of
10 Deadlift @ 40kg
10 Shoulder to Overhead @ 40kg
10 Box Jump @ 20'

Score: 270 reps

Time Trial
500m Row

Time: 1:43 @ 28s/min

Metabolic Conditioning

4 Rounds of
50 Double Unders
25 KB Swing @ 1.5 Pood
20 Weight Over Head Sit Up @ 5kg Weight Plate
15 Hands Release Push Up

Then

30 Pistol Squats

Time: 24:54

Additional Works
German Body Composition Training Week 2
4 sets of
25 Peterson Step Up 4010 @ 7.5kg DBs
12 Sumo Deadlift 3011 @ 50/60/70/80kg

4 sets of
12 2-Parts Unilateral Cable Row 4010 @ 9/11/13/15kg
12 Incline 35 Degrees Unrolling Flyes 3110 @ 2.5/2.5/3.5/3.5kg plates

4 sets of
12 Lying Hamstring Curls - Toes turned in & plantar flexed 3110 @ 20/20/25/25 kg
10 Standing Commerford Curl 3011 @ 10/10/8.5/8.5kg DBs

4 sets of
15 Lying Garhammer 4010
15 Incline 15 Degrees Powell Raises 4010 @2.5kg plate

15.5

For Time,
27 cal Row
27 Thrusters @ 43kg
21 cal Row
21 Thrusters @ 43kg
15 cal Row
15 Thrusters @ 43kg
9 cal Row
9 Thrusters @ 43kg

Time: 14:04

Must say doing Crossfit Open is a very humbling experience. It gave me an opportunity to learn about my weaknesses. I could only be as strong as my weakest links if I do not work on them to improve them. The introduction of the scaled workout comes in as a test for ego as well. I learnt to put my ego down to do the open within my capability safely, of course, not without having to put maximum effort into each workout. So the goal for 2016 Open is to be able to do all Open workout in the Rx division. And I know what I need to do to get there, thanks to Open.

Strength

10x5 Floor Press @ ~60% 1 RM (@65kg)
1 minute rest between sets

Metcon

16 Minutes AMRAP of
6 Single Arm DB Burpee Walkover @ 15kg DB/ 20' Box
8 Alternating DB Snatch @ 25kg DB
10 OH Lunge @ 20kg Plate
30 Double Unders

Score: 275 reps

Metabolic Conditioning

90 Double Unders
80 Air Squat
70 Ab Mat Sit Up
60 OH Lunge @ 20kg Plate
50 Wall Balls @ 20lbs Ball, 10ft target
500m Row
40 Chest to Floor Push Up
30 Toes to Bar
20 Burpee
10 Alternating Pistol Squats

Time: 24:53

I mostly do my crossfit training in a crossfit box. I practice my skills in Fitness First that I work in. Anyway, I think there is a user here called 'pizzaboy' who has experience coaching Oly lifting. He may be able to help you out in your area.

Strength
6x5 Front Squat with 2 sec pause at bottom @ 60kg

Strength
1x5 Push Press @ 40kg
1x5 Push Press @ 47.5kg
1x3 Push Press @ 57.5kg
6x2 Push Press @ 65kg

Clean weight from floor for all sets.

Met Con 1
6 Rounds of
30 seconds Plank Hold
15 Ab Mat Sit Up

Time: 6:50

Met Con 2
8 Rounds of
8 Bar Facing Burpees
8 Box Jump @ 24' box
8 Squat Thruster @ 40 kg

Time: 16:47

4th week on hypertrophy protocol to my 10kg lean mass gain goal.

Hypertrophy

4 sets of '8-8-15-75 sec rest-8-8-15-75 sec rest' Protocol

Bench Press 4020 @ 40/45/50/60kg
DB Flat Bench Press with Wrist Rotation at bottom 3110 @ 15/17.5/20/20kg DBs
Leaning Forward Dips 3010 @ BW

2' Deficit Deadlift 4011 @60/70/80/90kg
Banded Wide Grip Pull Up with red band 3011
Mag Grip Leaning Forward Seated Row 3010 @ 27/27/34/34kg

This post has been edited by xy2610: Apr 7 2015, 09:57 PM

Metabolic Conditioning
4 Rounds of
8 Sumo Deadlift @ 80kg
10 Front Rack Forward Lunge @ 40kg
10 Box Jump @ 24' box
30 Double Unders
100m Farmer's Carry @ 30kg DBs

Time: 16:26