Group warm up, then;

5 Rounds

400m Run

21 Deadlifts 185/130

Time 22:20

Track & Field
5 Laps of the Infield + Dynamic Stretching (Warm-up)
14x8 Hurdles Drill at 0.76m (Left Skippingx2, Right Skippingx2, Left Side Skippingx2, Right Side Skippingx2, Alternating Leg Skippingx6)
10x8 Hurdles Alternating Single-Leg Jumps at 0.76m (1-step)
12x4 Hurdle Runs (0.76mx2, 0.84mx4, 0.91mx2, 1.00mx2, 1.07mx2)
6x40m 5kg Sled Resisted Sprinting Drill (high kneesx2, straight-leg boundsx2, B-skipx2)
Sprints - 2x40m, 2x60m,1x80m
Gymnastics (1 Legless Rope Climb, Human Flag Holds)
1 Lap of the Infield + Static Stretching (Cooldown)

Warm-Up:
400M Run
10 Air Squats
10 Push Ups
10 Sit Ups

Develop Skills:
Deadlift (10x15#s)
SDHP (10x15#s)
Double Unders 1xtwice and 1xthrice
Press and Push Press (10x15#s)

WOD:
TABATA
Airsquats - 8 rds x8
Sit Ups - 7 rds x3
Lunges - 6 rds x4
Skipped the Push Ups (as a group)

Pre-WOD:
- Work up to a heavy snatch - 98# New PR

WOD - 10min AMRAP:
- Power Snatch to 73#
- 15 DUs

Post WOD:
- Parallette "Fun"

Wendler Strength:

Back Squats - 5x255, 5x275, 5x300 - was pretty easy

Metcon:

4 Rnds: 15 Bench Press (185lbs), 15 Ring Rows, 25 Situps - BP killed me

Time - 19:20

Wendler Strength:

Back Squats - 5x255, 5x275, 5x300 - was pretty easy

Metcon:

4 Rnds: 15 Bench Press (185lbs), 15 Ring Rows, 25 Situps - BP killed me

Time - 19:20

50x Pull-Up ASAP (As Strict as Possible) 8-9-8,5,5,5,5,5

3x10 Front Raise - 25# DB's
3x10 Lateral Raise - 25# DB's

Then,

Seated DB Press
1x10 @ 2x30# DB's
1x10 @ 2x40# DB's
3x10 @ 2x50# DB's

Then Bench Press @ 115#
Max Reps to Failure for 5 sets
Rest 2 minutes between sets
15,16,17,18,12

Then:
25x Pull-Up ASAP (As Strict as Possible) 5,5,5,5,5

Strength: Clean, 3-3-3-3 (70%) Bonus* Clean Pulls 3-3-3-3 (heavy) WOD 5 Rounds for Time: 3 Front Squats (70%) 5 Handstand Push Ups 25 Double Unders

Cleans: 135 x 4
11:15

Choose a Squat… (approx 10-15 minutes) Back, Front or Overhead Work up to a pretty heavy double Then…

8 min EMOM of:
3 Chest 2 Bar pull-ups
3 Burpee Box Jump Overs 24/20 with clock still running,

begin following at 10:00 mark: 15-12-9 of:
C2B pull-ups
Burpee Box Jump Overs
400m Run after each Round

• See more at: http://crossfitcsa.com/2013/12/03/tuesday-12313-crossfit-csa-wod/#sthash.NZynDqK5.dpuf

Weightlifting
Snatch (40kgx3, 50kgx3, 60kgx3, 65kgx3, 70kgx2+1 Fail)
C&J (50kgx2, 60kgx2, 70kgx2, 80kgx2, 87kgx2)
5-4-3-2-1 Push Press (50kg, 55kg, 60kg, 65kg, 70kg)
5-4-3-2 Back Squats (90kg, 100kg, 110kg, 120kg)
3x10 Back Extensions (25kg)
3x6 Single-Leg Hip Thrusts
2x10 Strict T2B