7 Rounds

 3 Power Cleans

2 Hang Power Cleans

Highest weight on a complete round-60, one power clean@62.5

Just coach my pickle ball in Crossfit terminology, it helps!

Deficit

 KB/Swing

Deficit Handstand Pushup

Well maybe I did the opposite of deficit HSPU, had to build it up with a couple abmats.

30-20-10-20-30 KB Swings

15-10-5-10-15 HSPU

Time: 11:39

AMRAP 12

 20 DB front-rack walking lunges

2 legless rope climbs (I subbed out pull ups)

6 Rounds

Rain

 Yesterday's Crossfit was hang power cleans and dubs, I did singles.  It was OK.

Pickleball class today, at the end we played, I lost my first match but then won 3.  Mary talked me into playing in the next tournament, I am reluctant but....we'll see how it goes. I got some practice in after class with Craig, good timing before the rain started again.

4RFT

 It's never a good sign when 5:00am is still finishing when you walk in for 6:00am.

4RFT

14 Cal Bike (scaled to 8)

16 Box Jumps

16 Shoulder to overhead

Time: 17:06

Also had a little EMOM 6

4 Push Jerks, build in load 35, 40, 45, 50, 50, 50 (I thought I had 60 on...bad math)

One Armed Planks

 Front Squats 3-3-3-3-3

55-60-65-70-75

One minute one armed planks each side, I didn't know I could do them.

Bar MU/DB Snatch EMOM

 109 Dumbbell Snatches @ 15lbs and 20lbs

Chad

 Skipped Chad yesterday, started it at home and decided naw.....benched 70lbs today, I'm happy with that, failed at 72.5.

60 Burpees

 30 Burpees over the rower

600M Row

30 Burpees over the rower

I scaled the row to 500, time: 9:06 I could have done the extra 100M row under the time cap--oh well.

Glutes

 400M Row

Single Arm KB front rack carry Right 30ft Left 30ft

15 Ring Rows

20 min AMRAP--4+1

Glutes were just barely recovering from Monday!

Diane

 I'm surprised I didn't have a benchmark for Diane.  21-15-9 deadlifts and handstand push-ups.

Score: 5:44

Note to self:  I did 75 lbs on the deadlifts, should have gone a lot higher

Gone Day

 I was looking forward to the WOD because there were a lot of pull ups and lately they're back and I've been able to put 3 together.  So what happens today....nope...nope, just a nope day, but still good tries and granted they were big sets.

1200M Bike

100 Dubs

15 Strict Pull Ups

800M Bike

75 Singles

12 Strict Pull Ups

400M Bike

50 Dubs

9 Strict Pull Ups

Time:  15:45

The Finisher

 5-5-5-5-5 Backsquats I didn't build, kept them at 83 the whole time. That finisher though.....strip off 20% and do as many as possible in 1 minute.  Went to 63lbs and did 18.

Depends on the Day

A few days ago I tried to bench 55 and it just wasn't happening, I don't know why, I guess I was just super tired because today I benched a heavy set of 5 @ 67.5 and a 1RM@70. A few overhead presses and chin ups and calling it good for today.  Going to play pickleball.