10 Minute AMRAP

12 Box Jump 31"
6 Chest to bar pull-up

1 RM Deadlift (310#)
3x8 Goodmornings (75#)
3x10 green band squatting pull throughs
15 back extensions
4x10 ghd sit-ups

Warmup group run to Levee

Form into 2 person teams. You Go / I Go format

Partner 1 = levee sprint then 10 pushups on top of levee, run back down and tag partner who is resting
repeat for 7 rounds

*When both partners have completed 7 rounds. They will run back to the gym as a 2 person team.

KB or BB Thrusters
Strict Pullups
6-5-4-3-2-1
*Increase weight as reps decrease. Try kipping pullups if you're having trouble with strict pullups

Finisher:
20 seconds on/ 10 seconds off x 8
Swings
rest 1 minute
Burpees

Deadlift
3-3-3-3-3-3-3
*Use 85% of your max/estimated max. DO NOT GO FOR A HEAVY SINGLE. Focus on solid form throughout the course of the 3 reps.

Finisher:
3 rounds
15 Front/Goblet Squats
Gate Sprint
*this should be done as fast as possible. No breaks..sprint effort

Time - 5:56 included warmup

12 Minutes to establish a 1RM High-Bar Back Squat.

-then-

3 rounds for time of:

75 Double-Unders
20 Pistols (10l/10r – apportion in any way)
10 Push Jerks 135/95#

Modified as follows:
did 5 sets of 5 High-Bar Back Squats at the following weights:
- 45
- 55
- 60
- 65
- 65

did 50 lbs. on the 3 set of 10 Push Jerks

Pre-Wod

Work up to heavy 1 rep Power Clean (65-75-85-75-80-85)

10-9-8-7-6-5-4-3-2-1
Bodyweight Deadlift (125)
Bar Facing Burpee

Warm-up Drills (04.20.2012)
Run 800m
''Burgener Drill''
2 Rounds of
10 x Medicine Ball Cleans (40/20lbs)
10 x Push-ups (CFGS)
-Sumo Squats
-Scorpion Stretch
-Inch Worms
-Shoulder Mobility**
-Groiners (:15 min per side)

''Regional CF Games WOD 4'' (04.20.2012)
75 x Back Squats (95lbs)
50 x Pull-ups
25 x Shoulder-2-Overhead (95lbs)
75 x Front Squats (65lbs)
50 x Pull-ups
25 x Shoulder-2-Overhead (65lbs)
75 x Overhead Squats (45lbs)
50 x Pull-ups
25 x Shoulder-2-Overhead (45lbs)
75 x Back Squats (135lbs)
50 x Pull-ups
25 x Shoulder-2-Overhead (135lbs)
75 x Front Squats (85lbs)
50 x Pull-ups
25 x Shoulder-2-Overhead
75 x Overhead Squats (65lbs)
50 x Pull-ups
25 x Shoulder-2-Overhead (65lbs)

Notes: We will allow athletes to choose their poison today by either splitting the workload between a team of 2 CrossFitters or by attacking it as Rx'd. Enjoy freaks, and when you see Dan and Tiff training do what you can to push them... Their day is on the horizon as Regionals creep ever closer!

Warm-up Drills (04.23.2012)
Row 2 Minutes
2 Rounds of
7 x Deadhang Chin-ups
7 x Push-ups (CFGS)
10 x Hollow Rocks
10 x Air Squats (Wall)
-Shoulder Mobility
-ITB/Hamstring Stretch
-Sumo Squats
-Calf Soleus Stretch

'Press 5-3-1+'' (04.23.2012)
Work through the following sets of Presses using the percentage based sets outlined below.
IMPORTANT: To determine loads per set each athlete will take their single repetition maximum and multiply it by .9 with percentages being derived from the resulting number.
The final set is a ''+'' set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial single rep.
5 x 40% Bar
5 x 50% 50
3 x 60% 60
5 x 75% 70
3 x 85% 85
1+ x 95% 90# 8x

''Cradle To The Grave: D.T.'' (04.23.2012)
Five rounds for time of
12 x Deadlift
9 x Hang Power Cleans
6 x Push Jerk
40# DB
65 Burpees completed (2 sets in first 2 rounds, 3 sets in remaining 3 rounds)
Notes: Twenty minute cutoff. Any time a set stops, the bar rests on the floor, or the bar is dropped = 5 x Burpees. Uh ohhhhh.