Back squat
5 - 60%
5 - 65%
5 - 70%

WOD:
400m run
10-9-8-7-6-5-4-3-2-1
Mini Man Makers (35#)
T2B
Air Squats
400 m run

Back Squats:
-5 @ 60% of 1RM
-5 @ 65% of 1RM
-5+ @ 70% of 1RM

Metcon, for time:
- start w/ a 400m run
- then do 10-9-8-7-6-5-4-3-2-1 rep-rounds of:
--- mini man-makers (45/25# DBs)
--- toes-to-bar
--- air squats
- finish w/ another 400m run

Squats: 140(5), 155(5), 165(5)
Metcon: 18:49

3 RFT:

15 Hang Cleans 135#
15 Burpees

Open gym 8:15-11:00

Technique: 15 minutes to Practice the 3 Position Snatch.

-then-

400m Run
40 Pullups
20 Handstand Pushups
400m Run
30 Pullups
15 Handstand Pushups
400m Run
20 Pullups
10 Handstand Pushups

*Post times.

Erin W 19:49 (rings, box)

Strength : Back Squat
8 – 8 – 5 – 5

• then -

5 Rounds for time:
3 Muscle Ups
15 Kettlebell Swings (70/53)

*Post times.

Erin- 4+6c2b (g/35)

Strength: 15 minutes to establish a 1RM 3 position Snatch.

• then -

“Jackie”
1000m Row
50 Thrusters (45/30)
30 Pullups

*Post times. Compare t0 1/30/12.

Erin S – 12:37 (lp)

1 Back Squat = 165

1 Shoulder Press = 75

1 Deadlift = 215

Compare to: http://wodstack.com/workouts/14594-crossfit-total

Warmup:
3 rounds:
10 second samson stretch each side
10 back extensions
10 GHD situps
10 push ups
8 pull ups
OHS (95, 115, 135)

WOD:
1200 m row, resistance set to 5 [1:52/500m]
30 OHS at 95 lbs (did them all in one set)
30 burpees (wow, these were the hardest by far for me, by the end I was doing sets of 5 :( )
1200 m row [1:53/500m]

5 rds
400m run
30 Box Jumps 24"
30 Wall Balls #20