WENESDAY
Warm-up
6 minutes of continuous KB movements
Then: Power snatch practice

Workout
As many rounds as possible in 15 minutes of:
2 power snatches @95#
5 overhead squats @95#
8 clapping push-ups
(12 rounds)

I officially entered the Utah Winter Fitness Challenge. It's a Crossfit games style competition consisting of 3 workouts in one day. It's on January 9th, so it's time to ramp things up.

TUESDAY
I've introduced a new element to my training. My warm-up from now on will consist of a little bit of the things I suck at most. Today the things that came to mind were snatches, muscle-ups and double-unders.
Warm-up
20 double-unders
10 snatches @75#
10 muscle-up attempts (8 out of 10)
Workout
3 sets of 5 Shoulder press
(115#,125#,130#)
Tabata Row
8 rounds of 20 seconds on/ 10 seconds off
(828 meters)PR!

MONDAY
Workout
Work up to 1RM front squat
245#PR!
Then
3 rounds for time of:
5 front squats @80%1RM (195#)
15 box jumps @24"
10 ring dips
(6:57)

SUNDAY
Workout
Treadmill Tabata
8 rounds of 20 seconds work/ 10 seconds rest
@12% incline @8mph

SATURDAY
Workout
3 sets of 3 Deadlifts
325#, 345#, 335#
Then
3 rounds for time:
5 Front squats @185#
10 Bench presses @155#
(7:20)
Then
3 rounds for time:
10 KB swings @70#
10 Wall ball shots @20#
(3:34)

WEDNESDAY
Workout
200 sit-ups
100 wall ball shots @20/14lbs
100 burpees
100 KB swings @53/35lbs
Partitioned (31:35)

TUESDAY
Workout
As many rounds needed to reach 100 pull-ups
Max rep pull-ups
5 thrusters @95#
Rest 1 minute

This is how my rounds looked
20-15-10-7-10-10-10-7-3-8
I had the pleasure of doing 50 thrusters