Strength:

DeadLift - 2x315, 2x405, 2x455, 2x475
Front Squat - 10x185, 10x205, 10x225, 10x235
RDL - 10x225, 10x255, 10x275, 10x305

Metcon:

1 Rnd: 500m Row, 20 Bench Press (195lbs), 1000m Row, 15 Bench Press (195lbs), 2000m Row, 10 Bench Press (195lbs)

Time: 20:50

[http://www.crossfitsouthbrooklyn.com/workout-of-the-day/2012/10/27/low-bar-back-squat.html]

155 3x5 LBBS

WOD 5 rounds NFT
75# RDL x 8
35# dumbell push press x 8 each side
25# weighted overhead situp

12:00 AMRAP:

5 pull ups
10 DB Thrusters (R)
10 DB Thrusters (L)
15 Burpees

3 rounds + 6 Burpees

5 rounds for time:

10 dumbbell deadlifts (45#)
5 hang power clean and jerks (35#)

work-appointments-home

With Kelly E.as partner
Round #1: Row 250 m
Jump rope all round for 6 min w/ 02:30 rec.
Round #2: Front squats x 7 (still working on form, with sux, used bar only)
Un loaded Prowler
Round #3: Russian Twist x 4 ea side
Plank
Round #4: Slurpees (slam ball w/ Burpee) x 9
Overhead press ( I used 10 lbs, should have used more)

Every 30 seconds for 4:30 (10 total reps):

1 Hi-Hang Snatch (full squat) + 1 Snatch Balance @ 80% of most recent 1RM.

Notes: Reps are at 0:00 – 0:30 – 1:00 – 1:30 – 2:00 – 2:30 – 3:00 – 3:30 – 4:00 – 4:30

95#

-then-
2 minutes ME KB Swing 35#

-then (no break)-

8 minute AMRAP of:

8 Lateral Box Jumps 20″
16 OH Walking Lunges 45# (plate)
24 Pushups (hand release)

-then (no break)-

2 minutes ME KB Swing 35#

49
2 full + 2 lunges
39

10-9-8-7-6-5-4-3-2-1

Power Clean @ 135lbs
24" Box Jump

WOD
As many rounds as possible in 7 minutes of:
7 deadlifts (80kg)
21 DUs

(6 rounds + 7 deadlifts)

today it wasn't a good day on the DUs, i ve lost a lot of time on them, and i can defenetly do the workout much more better!

For time: (20:00 time limit)
25 shoulder to overhead (95/65# or 135/95# adv.)
50 back squats (95/65# or 135/95# adv.)
75 pull-ups
100 kettlebell swings (1.5/1.0 POOD)
125 double-unders