CrossFit HardCore in Boca Raton, FL:

5 rounds:
10 split jerk 95#
10 KBS (OH) 70#
10 KB TGU (5R & 5L) 26#

Time: 19:00

BJJ private lesson & training with Pablo Popovitch

CrossFit HardCore in Boca Raton, FL:

4 rounds:
40m walking OH lunge 45#
25 box jumps 24"
25 toe to bar
25 pushups

Time: 34:03

CD FAA BJJ practice in morning

FAA BJJ practice in morning

Front Squat
3-3-2-2-1-1

60kg (132#) x3
70kg (154#) x3
90kg (198#) x2
100kg (220#) x2
110kg (242#) x1
120kg (264#) x0

Run 1 mile on treadmill w/ 2 deg. incline (@ 9600' altitude in Breckenridge, CO)

Time: 9:30

FAA BJJ practice in morning

OHS
3-3-2-2-2-1-1-1

155# x3
155# x3
165# x2
175# x1
175# x0
185# x1
205# x0
205# x0

Cool down:
Row 40 cal
30 Russian KBS 55#
10 clapping pushups
Row 30 cal
30 Russian KBS 55#
10 clapping pushups
Row 20 cal
30 Russian KBS 55#
10 clapping pushups
Time: 11:25

Max reps weighted pushups
25# - 35# - 45#

36 @ 25#
25 @ 35#
18 @ 45#

Cool down:
10-9-8-7-6-5-4-3
1-2-3-4-5-6-7-8
Squat cleans 135#
pullups w/ 35# kb
Time: 21:45

3 rounds:
Run 400m
21 SDHP 95#
9 man makers* 2x30#

Time: 21:23

*1 man maker = 1 DB pushup, 1 DB L row, 1 DB R row, 1 DB squat clean thruster

FAA BJJ practice in evening

Split Jerk
3-3-3-1-1-1

145# x3
165# x3
185# x3
205# x1
225# x0
225# x0

Cool down:
25-20-15
"Around the world" shovel over 24" box 45#
pushups w/ feet elevated 24"
Time: 11:14

FAA/SMAA BJJ practice in morning

Clean
1-1-1-1-1

175# x1
195# x1
215# x1
225# x1
235# x0

Cool down:
21-15-9
burpees
kb swing 55#
ball slams 15#
Time: 6:15

FAA BJJ practice in evening

Max reps pullups, 3 rounds:

31
25
20

Cool down:
Run 800m
21 press 95#
Run 800m
21 push press 95#
Run 800m
21 push jerk 95#
Time: 20:51

FAA BJJ practice in evening

AMRAP in 20:00 of:
10 wall ball 20#
10 box jump 24"
10 deadlift 205#
10 burpees

Results: 5 rounds completed in 20:00

Cool down: max height box jump
Results: 50"

Push Press
1-1-1-1-1-1-1

145# x1
165# x1
175# x1
190# x1
200# x0
200# x0
200# x1

Cool down: AMRAP in 12:00 of:
2 hang power cleans 135#
3 clapping pushups
4 c2b pullups
10 mountain climbers
Results: 13 rounds & 3 cpu completed in 12:00

"LUMBERJACK 20"
20 deadlift 275#
Run 400m
20 kb swing 70#
Run 400m
20 OHS 115#
Run 400m
20 burpees
Run 400m
20 c2b pullups
Run 400m
20 box jumps 24"
Run 400m
20 db squat cleans 2x50#
Run 400m

Time: 38:14

FAA BJJ practice in morning

Press
3-3-3

135# x3
145# x3
150# x1

Cool down:
12-10-8-6-4-2 ground to overhead 135#
2-4-6-8-10-12 box jump burpees 20"
Time: 13:33

FAA BJJ practice in evening

FAA BJJ practice in evening