At Crossfit GVA

Warmup
3 rounds
5 pushups
10 KB squats 20 kg
15 KB swings 20 kg
30 s plank hold

Strength
5x5
Floor Press 60 kg
10 weighted situps 10 kg

WOD
AMRAP
3 min hang clean 40 kg
5 min rest
repeat

First round: 63, Second round: 51
The last rep of first round, totally lost grip of the bar. Forearms are burning.

“Filthy 50″

For time,

50 Box jumps 24/20

50 Jumping pull ups

50 KBS 16kg

50 Walking lunges

50 K2E

50 Push press 45#

50 Back Extensions

50 Wall balls 20/14

50 Burpees

50 Double unders

Warm-Up 3 rounds
Mountain Climbers x 20/each side
Bear squats x 10
Burpees x 5

Then 3 rounds
10 Dumbbell Push-Up, Row, 20#
15 Floor Wipers
Plank 1:00
10 KTS
10 Dips
20 Side Bend 45#
Plank 1:00
15 Shrugs

Five rounds for max reps of:
Body weight bench press
Pull-ups

Bench - 70 kg

14/18-10/16-11/16-8/15-7/16

Bench Press
8 @ 70% of 1RM [140 lb.]
5 @ 75% of 1RM [150 lb.]
3 @ 80% of 1RM [160 lb.]
3 @ 85% of 1RM [170 lb.]
1 @ 90% of 1RM [185 lb.]
1 @ 95% of 1RM [190 lb.]
1 @ 90% of 1RM [185 lb.]

Barbell Row:
8 @ 70% of 1RM [135 lb.]
5 @ 75% of 1RM [140 lb.]
3 @ 80% of 1RM [150 lb.]
3 @ 85% of 1RM [155 lb.]
1 @ 90% of 1RM [155 lb.]

Snatch
1-1-1-1-1
[95 lb., 95 lb., 95 lb., 125 lb., 125 lb.]

Bamboo Bar Press
5x 5 @ 72 lb.

Band Press
5x 5 @ 45 lb.

MetCon
3x
9 Chest to Bar
8 Box Jumps
5 Toes to Bar

Monday:
4 Rounds (not for time):
2 x Turkish Get Up (2 each arm)
5 x weighted pull ups

*Olympic Option*7 x 2 Clean + 1 jerk (only jerk on the last clean of the set) from the blocks bumpers stacked to just above the knee) - People can have their own bars and use the same blocks (stack bumpers up to knee height).  If too many people want to do this, have them go from the hang instead of bumpers

Did Oly option with 95lb with bumpers

Conditioning:24-20-16-10-6
 - single arm kb thruster (53/35, reps are total so split between each arm) 
 - Hand Release Push Ups

Three 5min AMRAP’s with 1 min rest between each

5min AMRAP

30 Double unders

10 Sumo deadlift high pull

rest 1min, <--4rds+30DU (1st rd @ 65#, then stripped to 45#)

5min AMRAP

15 Push ups

5 Walking lunges with 95/65 in front rack position

rest 1min, <--4rds +7push ups @45#

5min AMRAP

10 Front/back squats 95/65 (member’s choice)

15 V-ups <--3rds +10squats @ 45

Score as 3 separate AMRAP’s.

M/ 38/ 137 lbs/ 5'-6"
As Rx: 13:25 (WAY TOO SLOW) about a minute slower than last time?
I did heavy DL a couple nights ago and my lower back was SUPER tight... I warmed up well, and practiced the KB swings... it all felt o.k.
I was going at a good speed overall, but ended up with a pretty slow time... I must have wasted too much time on the burpees, because I was moving well on everythign else.. also I took the pullups in 20,16,4, but that extra 4 set didn't take but a few seconds so that's not a big deal.
I did kipping HSPUs for the most part.. with some strict ones as I'm used to strict only and wanted to try doing kipping for once. They are much faster when doing higher reps, and when you want to jump back on when you're shoulders are tired you can bang out a few more quickly with the kip.
HSPU (12,10,8)
Pullups (20,16,4)
KB Swings (with 55# DB) (20,17,13)
Situps (anchored with DBs) (couple second pause at 40)
Burpees (10,10,10,10,10, 20)
Good workout.. I wasn't too mad about the poor time... I was pretty sore and did great quality movements.. I actually did a few extra reps all over the place.
Took a steam post wod and felt MUCH better.

SKILL/STRENGTH

Deadlift - 15 minutes to a 5RM=225lbs ~85% of 1RM

WOD

"Flight Simulator" (15 min cap)

Double-Unders

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5= I go to the second 30 singles

***All sets must be unbroken. In other words, do 5 double-unders unbroken, stop the rope, do 10 double-unders unbroken, stop the rope, do 15 double-unders, etc...If you are on the set of 40 and you mess up on 39, you need to start the set of 40 again. If you sub single-unders, do 2 singles to 1 double

Warm Up:
2x
5 Ring Dips
10 Mountain Climbers (2-count)
20 Sledgehammer Swings

Then:
100 Single Jump Ropes (or 25 Double Unders)

Mobility:
Hip Flexor on wall
Calves on wall
Pain ball vs. feet and hamstrings

MetCon:
21-15-9
Front Squat 135 lb./95 lb. (no rack allowed)
Clapping Push Ups
Sit Ups

Then, immediately, after:
30 Power Cleans 135 lb./95 lb.

Time Splits:
21-15-9 -- 08:23
30 Power Cleans -- 04:54