Love a good Monday morning workout

Some front squat mobility work after the main warmup
@50kg

The wod was a good combination of core stabilization and cardio endurance. First round was pretty good, I was second out of the gate, also got my k2e/ttb done unbroken, but since I was gasping for air on the second 400mtr I lost a few places. Lost my rhythm on the second round of k2e/ttb. Got it back for round 3.
all in all a good time

Strength:
1X20 Back Squats

Metcon: For Time:
-500 Meter Row
-400 Meter Run
-30 Shoulder To Overhead Press:(135/95)
-20 T2B
-100 Double Under

Squats: 115#
Metcon: 13:18 w/ 95# push press

Pre-Wod:
3-5 rounds warmup, increasing weight: 1 Press, 1 Push Press, 1 Push Jerk

WOD:
12min AMRAP
3 Muscle Ups (3 Pull Ups + 3 Dips)
12 Push Jerk (115/75)

Did 1 muscle-up, then all others were pull-ups + dips.
115# for push jerk

http://crossfitsouthie.com/run-jump-rest-repeat

WOD
In 2 minutes complete
200m Run
Max Double unders
Rest 1 minute
Complete 6 Rounds

-Score=total double unders

Level 1- Singles

Notes
Went to a JumpNRope seminar the day before. Tips really helped, though I was definitely reverting to previous bad habits when the rubber hit the road. Need to do more casual practice.

Pre-WOD:
1X20 Back Squats (unbroken) - completed @ 215#

I completed 3 MU's unbroken!!!

WOD: For Time:
-500 Meter Row
-400 Meter Run
-30 Shoulder To Overhead Press:(135/95)
-20 T2B
-100 Double Under (or 300 singles) - Normally I'd do DU's, but by the time I got to these I was toast and had to do singles.

this was just awful terrible

Pre-WOD:
1X20 Back Squats (unbroken) - 135#

WOD: For Time:
-500 Meter Row
-400 Meter Run
-30 Shoulder To Overhead Press:(135/95)
-20 T2B
-100 Double Under

Finally did DUs in a WOD!

Warm-up Drills (04.30.2012)
Run 800m
2 Rounds of
10 x Medicine Ball Cleans (20lbs)
10 x Push-ups (CFGS)
-Sumo Squats
-Scorpion Stretch
-Shoulder Mobility
-Calf/Soleus Stretch

''M.E. Deadlift'' (04.30.2012)
Warm-up with the percentage based sets/reps listed below (using your most recent 1-Rep maximum data to determine loads) before working up to a heavy single or new 1RM personal record.

5 x 135
5 x 135
3 x 175
1 x 205
1 x 225
1 x 235
1 x 245
1 x 255 new 1RM!!!

''Jay Didn't Want To'' (04.30.2012)
Complete for time
Run 1600m
50/leg x One Legged Squats (alt.)
30/arm x One Arm DB Snatch (alt.) 40#

A) Press – Push Press – Push Jerk (12 Minute Complex)
Perform each lift progressively until you can’t continue with a movement. Once you reach your heaviest load at the lower movement, continue until you can no longer move up in weight. Athletes will be able to move the most weight in the push jerk and the least amount of weight in the press (strict).

Strict - 165
Push Press - 215
Push Jerk - 225

B) 12 Minute AMRAP
3 Strict Chinups
5 Clean and Jerks (115/75)
7 Backsquats (115/75)

7 Rounds

Strength
Snatch Balance
5x1
95/115/135/185/205 failed at 215 twice. 20lb PR with 205!

WOD
4 rounds for total reps of:
3 minute AMRAP of:
30 OHS @ 65/45#
30 Double-Unders

Rest 2 minutes after each round.

6 Rounds (One for each daughter and one for each grandchild)

25 Air Squats
13 Burpees
12 Overhead Lunge steps
12 Push ups
12 Back Extensions (Superman)

Note: This totals 74 reps, one for each year of Buzz's life!