4 X 8 Front Squat (180, 185, 190, 195)

8 Rounds of Tabata each: alternating
-Dumbbell Thruster (45#) (Low Round- 4 reps)
-Pull Up (Low Round- 5 reps)

Post: L-Sit Practice
3 max holds.

A.

Build up to a 1RM back squat.

B.

25 Wall Ball Shots (14lbs)

10 Ring/Bar/Box Dips

5 Rounds

DB Thrusters and Row 500m

DB Thrusters

15 - 12 - 9

Worked up to max weight today for future training in this WOD

5 Rounds
1x Power Clean + 2x Front Squat

235 lbs up to 285 lbs [failed at 305 lbs]

*every two minutes

Filthy Fifty

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

http://original.crossfitcdr.com/site/tuesday-10-23-12/

2 rounds
15 pull-ups
15 oh squats
15 du
15 push ups

5x2 hang to oh
95, 95, 105, 110 110
For fun 115

2 mins on 1 min off
3 rounds
Thrusters with 25 lb plate

11 rounds + 3 Reps

Since I can't really do anything with my hamstrings right now, I decided to mix a couple of exercises that may not hit them, specifically Bench Press and Push Press.

I did sets of 10, and got up to five rounds. When I was done, I tried doing Push-Ups, but I was pretty much spent.

skill + assault intervals

Emom 12 (6rds)
1) 5-15 ttb
2) headstand hold (if headstand is easy, try handstans/hs walk)

Assault bike intervals
4x5min/3min rest. (Tämä on vauhtikestävyysharjoitus, eli pidä sykkeet lähellä anaerobista kynnystä. Tee harjoitus sykemittarin kanssa. Laskennallisesti pietä sykkeet alle 85%max.

work-home