Front Squat 1 RM

6 rounds of:
50' 45 lb OHD walking lunge,
50' plate push (90 lbs),
10 chest to bar pullups
I did all sets unbroken. Last set of C2B pullups took a bit of doing to get em unbroken. I kept great total ROM for all pullups as well.
Good form on OHD walking lunges.

I made this one up to have a more weighted feel to it and not be too long or a killer. It was a nice burner for whole body.
My legs were still not probably up to doing too much weight yet.
Post WOD:
I did 4 rounds of 10 alternating arm dumbell snatch
40 lbs, 50, 60, 65
Good way to do a total body exercise with opening up of the hips.

Metcon:
AMRAP 5 mins
3 Front Squats 60kgs
3 Bench Press 60kgs
Rest 1 min
AMRAP 5 mins
6 Front Squats 50kgs
6 Bench Press 50kgs
Rest 1 min
AMRAP 5 mins
9 Front Squats 40kgs
9 Bench Press 40kgs

Score:
5rds
4rds --> 1FS
3rds

15 foot Rope climb, 10 ascents
225 pound Back squat, 20 reps
30 Handstand push-ups
Row 40 calories

Post WOD: Annie
(50-40-30-20-10) DUs + Situps (I do mine anchored)
4:25
I was moving well, and my situps were pretty fast. I had 2-3 trip ups on the jumprope but nothing too big. I think my PR was in the high 3 minutes a while ago.. can't miss any DUs for that, and have to CRANK.
Fun finish.

5-5-5-5-5+ push press at 60% 70 lbs

20 -10
20 push press and 20 burpee pull up
10 push press and 10 burpee pull up

3 rounds of:
50 air squats
7 MU
10 Hang Power Clean with 135 lbs
I went a bit faster than the last time, but no PR.. I felt pretty good and tried to not rest and see how the grip would hold up.
I did NOT warm up much at all and I worked out late the night before so my legs were a bit tired.
I actually lost the bar on the second round of the hang power cleans... I lost it on rep #5, as I was going for another rep... i always think my grip is going and back off a bit.. i wanted to see if I could hang on and get some more reps... well live and learn.
went unbroken on the 1st round of MUs then 5+2 & 4+3
Hang power cleans went: 5+5, 4+4+2, 4+4+2
air squats were fast on first round and then I just kept on going a little too slowly but steady with no breaks.
3rd time doing this WOD.
last time: 11/9/12 = 11:15
1st time: 7/1/12 = 8:48

CrossFit Games Open 13.5

Complete as many rounds and reps as possible in 4 minutes of:
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

2 Drop set rounds of Max RM
DB Shoulder Press

40 10RM / #35 11RM / #30 10RM

Then..
4 Rounds of
Crouching Back Flys at #20

Then...
2 Sets of #50 Forward and Backward Shrugs.

Complete as many rounds and reps as possible in 10 minutes of:
115 pound Shoulder to overhead, 5 reps
115 pound Deadlift, 10 reps
15 Box jumps, 24" box