Strength:
Deadlift
3 (175) – 3 (200) – 3+ (225)x7
70% – 80% – 90% of 90% of 1 RM

WOD:
8 min AMRAP
10 Kettlebell Swings
20 Double Unders
*All sets must be completed unbroken

Skills/WOD:

5 minute stations for each of the following movements/skills:
Hollow Rocks
Double Unders
Toes to Bar
Row 1000M

Strength:
Squat
5 – 3 – 1+
75% – 85% – 95% of 90% of your 1 RM Squat

WOD:
10 – 9 – 8…1
Front Squats @ 50%
Hand-Release Push Ups

Front Squat to Max.
10-5-5-3-3-1-1-1-1 #252

Then Cleans 4 on the min every minute until fail
10@155, 5@175, 4@185,1 rep on last round

6 rds for time of:
9 KB swings, 64#, 35#
7 pullups
5 deadlifts 155#,95#

http://crossfitsouthie.com/what-does-it-mean-to-rx-a-wod

Strength
Clean and Jerk
3-3-3-3-3 <=== 145

WOD
5 Rounds
3 Power Cleans (165,110)
4 Front Squats
5 Shoulder to Overhead

L3 – 135/95
L2 – 95/65 <===
L1 – 65/35

21-15-9
SDHP
HSPU

Warm up:
60 hollow rocks

For Time:
1 mile run
100 kb swings @ 53#
1 mile run
(22:01)

Strength:
Power clean and jerks practice

Buy In- 800m Run

Then,

“Annie”

50-40-30-20-10

Double unders

Abmats

Cash Out- 800m Run

Annie time was about 15 seconds higher, but understandable given the buy in....

1RM Shoulder Press
5@ 60% (85)
5@ 65% (90)
5@ 70% (100)

WOD
Minute 1: 1 clean, 155/105
Minute 2: 1 HSPU
Minute 3: 2 cleans
Minute 4: 2 HSPU
Minute 5: 3 cleans
Minute 6: 3 HSPU
Continue to increase reps until you can't complete both movements in the alloted time.

Failed on round of 8 Cleans
Failed on round of 7 HSPU

Post WOD
4 rounds of:
10 weighted situps
45 second plank.