"Jorge”

30 Sit ups, 15 Cleans 155/105 (It doesn’t say power, so it’s a full clean!) (MOD 65#)
24 Sit ups, 12 Cleans
18 Sit ups, 9 Cleans
12 Sit ups, 6 Cleans
6 Sit ups, 3 Cleans

Probably a little light b/c I was the first one done in the class (which is a rarity). I am working on form, though, because I need to bring the bar closer into myself. and I have a vb tourney on sat so I didn't want to kill myself. Did my cleans consistently in groups of 3.

CrossFit Games Open 13.5

Complete as many rounds and reps as possible in 4 minutes of:
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

Deload Week

Press
5 @ 40%, 35#
5 @ 50%, 45#
5 @ 60% of 90% 1RM, 50#

1:
Row 500m., 1:59
Rest 1 min.

2:
Row max distance in time taken to complete part 1., 490m
Rest 2 mins.

3:
Row distance achieved in part 2 as fast as possible., 2:10
Rest 3 mins.

4:
Row max distance in time taken to complete part 3., 505m

1 Burpee penalty for every 5m difference between part 1 and part 4., but I did 1 burpee for each meter.

200 m
10 box squat/jump
10 push ups
200 m
20 box squat/jump
20 push ups
200 m
30 box squat/jump
30 push ups

Strength / Skill:
- 7x2 Bench Press
- 7x2 Max Rep Strict Pull Ups
Note: Alternate between each movement. Work strict pull ups. Use appropriate band to challenge pull up strength.

WOD - For Time:
21-15-9
- Hang Cleans (155#,105#) 75#
- Ring Dips

Post WOD:
- 100 DUs
Note: Continue to develop double under skill. If you already have double unders, move right into double under work after WOD. If you are working to get double unders, break down your barbell, catch your breath and work double unders.

WORKOUT 13.5

MEN - includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 4 minutes of:
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 4 minutes of:
65 pound Thruster, 15 reps
15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

http://www.crossfitinvictus.com/wod/april-10-2013-fitness/

Three rounds for time of:
Pull-Ups x 20 reps
24/16kg Kettlebell Swings x 15 reps
400 Meter Run

A- WU- 3 Minutes Light Row + NFT 10 Front Squat (45)/10 GoodMorning (45)/10 Box Jumps (30/24)

B- Power Clean- 15 Minutes To A Heavy Single; 2-3 Minutes Rest Between Efforts

C- Tabata- Double K.B. Clean (24×2/16×2 kg)

D- Front Squat- 10 Minutes To A Heavy Double

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Modifications:
Tabata - 8kg

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Results:
Power clean - 70#
Front squat - 105#

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Tried to clean 75# but just couldn't get it. Was bit frustrating. Overall today's WOD was a bit light in terms of programming. But front squat PR! (If you can really call it that, considering I just started last week and have no idea what my true max is).

Split Jerk
2-2-2-2-2-2-2 195lbs max

Finisher:

Every 2 minutes for 10 rounds complete the following:
10 box jumps
15 mountain climbers (each leg, 30 total)
20 swings 70lbs
The faster you complete this, the longer you get to rest.

-Buy In-
Skill Work: Snatch
2x2 @ 95# for warm up
3x2 @ 135#

WOD
Snatch 2-2-2-2-2
*Rest 1 Minute between sets.
155, 165, 185, 195 Fail, 190 Fail

-Cash Out-
As Many Rounds and Reps as Possible in 6 Minutes:

3 Wall Ball (20/14)
3 Hang Power Snatch (115/75)
6 Wall Ball
6 Hang Power Snatch
9 Wall Ball
9 Hang Power Snatch…..etc, adding 3 reps per movement per round until time runs out.
-71 reps with 30# WB and 110# on barbell. Fucked up when loading weight and ended up with one iron 10# plate and one iron 5# plate. didn't realize until unloading bar....