Monday 4/17/2017
1. Power Snatch + Overhead Squat (build up to heavy single) | #95,115,125,135,135,145,155,170,175,175
2. Snatch pulls from Deficit 3×5 #195, 2×5 no deficit #205
3. Back Squats 5×5 #135,205,235,265,285 295×3, 305×3
4. 5 rounds for time:
25 cal ski erg
7 muscle ups | 123:46
5. 3 rounds for time:
400m Run
5 C&J #155
20 chest to bar pull-ups | 11:26

Tuesday 4/18/2017
1. 21 strict HSPU rest 1:00
21 kipping HSPU rest :45
18 strict HSPU rest :30
15 kipping HSPU rest :15
15 strict HSPU | 9:24
2. 10 C&J #155
8 C&J #185
6 C&J #205
4 C&J #225
2 C&J #245 | 12:56
3. AMRAP 4 Min, Rest 4 minutes:
18 Overhead Squats (OHS) #135 + 18 Bar Facing Burpees + Row max calories = 30 cals
4 min rest
15 Overhead Squats (OHS) #165 + 15 Bar Facing Burpees + Row max calories = 30 cals
4 min rest
12 Overhead Squats (OHS) #185 + 18 Bar Facing Burpees + Row max calories = 35 cals
4. 5 rounds of 0.5 mile bike, rest 1:00 b/t rounds | 9:57

Wednesday 4/19/2017 – out with the stomach flu
Thursday 4/20/2017 – worked at the station, still felt sick

Friday 4/21/2017
For time:
100 Dumbbell snatches #50 alternating
80 calorie row
60 bar facing burpees
40 ring muscle ups | 18:53

Saturday 4/22/2017
1. 21-15-9 Shoulder to overhead #135 + Chest to Bar pull-ups | 3:01
2. 2 rounds for time:
10 deadlifts #315
20 kipping hspu 4.5″ deficit
30 front squats #95 | 10:48

Sunday 4/23/2017
Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 lb.
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
13 squat cleans, 185 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 lb.
Stop at 20 minutes… I got 3 cleans at #275, tie break was 13:20.

Friday through Sunday were CrossFit Games Age Group (35-39) Online Qualifier to go to the CrossFit Games in Madison, Wisconsin August 2017. I am in the top 200 in the world, but not in a great spot to make it since they only take the top 20 after these workouts get scored. I am doing these workouts because they’re hard, I will see how I finally rank once the dust settles, and my goal is to be top 50. Monday I will redo two of them. I’m in solid shape fitness wise, but had a rough week with the stomach flu, my kids had it first. Sleep was low, but that’s what super dad’s deal with. I cannot wait to finally set up a bear bait or two, look for sheds, and possible get a stalk on a spring bear in Idaho.


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