21-15-9
3:00 rest
15-12-9
3:00 rest
12-9-6

30" box jump
55# kettlebell swing
ab mat situps

Time: 21:53

Cool down: flutter kicks, in & outs, cross overs, swimmers, plank, burpees, mountain climbers, 400m farmers walk w/ 2 x 55# kettlebells, 1 mile run

Run 3 miles on treadmill with 2° incline

Time: 22:25

AMRAP 20 minutes
Run 400m
Max KB floor press 2 x 35#

Press numbers:
41
20
15
17
13*

*time ran out during this set

Cool down: sprints

BJJ practice in evening

Max weight deadlift

135# x 5
165# x 5
185# x 3
205# x 3
235# x 1
255# x 1
285# x 1
320# x 1

BJJ practice in morning

30 front squat 75% bodyweight - 120#
Row 1 mile (1610m)

Time: 8:13

Cool down:
3 rounds: :30 crossovers / :30 in & out
2 rounds: :30 planks / :30 pushups
:30 burpees
run 400m

"JACKIE"
Row 1k
50 thrusters 45#
30 pullups

Time: 8:04

Max weight overhead squats
3-3-3-3-3

115# x3
145# x3
165# x0
165# x3
185# x2

Cool down:
5 rounds
6 overhead squats 75#
12 side jump burpees
Time: 6:52

BJJ practice in evening

Run 800m
25 ring dips
10 pullups
15 ring dips
15 pullups
10 ring dips
25 pullups
Run 800m

Time: 14:23

Cool down: max # reps shoulder press 95#
Results: 12

BJJ practice in evening

Row 5k

Time: 20:27

Carlos Machado BJJ seminar in afternoon

"FREDDY'S REVENGE"
5 rounds:
5 push jerk 155#
10 burpees

Time: 8:58

3 rounds:
Row 500m
12 deadlift 225#
21 ring dips

Time: 13:50

AMRAP 15 min
7 overhead squats 95#
14 pass throughs

Results: 9 rounds completed

Cool down: Run 1k
Time: 4:39

Row 5k

Time: 21:16

5 rounds:
10 chest to bar pullups
kangaroo hop 240'

Time: 12:05

BJJ practice in evening

Bayou City CrossFit / CrossFit Houston Spring Challenge

Workout 1:

5 rounds:
5 thrusters 135#
10 box jump burpees 20"

Time: 7:18 (3rd place by :01)

Workout 2:

1 mile cross country run

Time: 7:11

Workout 3:

5 rounds:
5 "Curtis P's" 95#
10 wall ball 20#
15 kb swing 55#
***200m run w/ 100# sandbag after 5 rounds

Time: 17:54

Results for day: 4th place out of 31

5 rounds:
2 press 95#
4 push press 95#
6 push jerk 95#
2:00 max # box jumps 24"

Results (round - # box jumps)
1 - 41
2 - 41
3 - 41
4 - 42
5 - 45

AMRAP in 15 min:
10 kettlebell swings 35#
10 dead hang pullups
10 clapping pushups

Results: 8 rounds completed

Cool down: 10# partner med ball situps/throw - 1:00, :45, :40, :35, :30, :25, :20

BJJ practice in evening

AMRAP in 15 min:
20 wall ball 20#
10 db snatch R 15#
10 db snatch L 15#

Results: 4 rounds completed

Cool down: 15 Curtis P's* w/ 2 x 15# db

*1 Curtis P = 1 hang squat clean, 1 R lunge, 1 L lunge, 1 push press

BJJ practice in evening