Strength:

Power Cleans - 5x135, 5x155, 5x185, 5x205, 5x215, 5x230

Metcon:

3 Rnds: 10 Pullups, 10 Ring Dips, 10 Cleans & Press (155lbs), 10 GHD SU

Time - 12:19

Skill
EMOM for 10 minutes: 1 Strict Weighted Handstand Pushup 10kg at Shoulder Width
(Descent slowly then pause on the bottom position for one second before pressing upwards)

Endurance
"Lactate Stacker"
6 rounds of:
40 seconds of sprinting (at 400m race pace)
20 seconds of walking

Covered about 1500m.

Group Warm up- 10-15min

Then,

4 Rounds

10 Deadlifts 275/185 (MOD: 135#)
20 Hand release push ups

Good time, try 140# next time.

6:20

20 Minute AMRAP:
5 Pull Ups
10 Push Ups
15 Squats

Deadlift 5-5-5-5-5 (95-105-125-145-165) 1 at 185, 205, 215. 40# PR!

Then,

5 Rounds

10 Body weight deadlifts
20 Push ups
30 Double unders

Tweaked my back during the first round of the wod (and exhausted myself going for 1 RM). Subbed squats for DL during the wod. Not sure what my time was.

Nothing says I love you like…

For time;

Run 400m
21 Pull ups(standard) (MOD: Purple band)
21 Power cleans 135/95 (MOD: 60#)
21 Thrusters 135/95 (MOD: 60#)

Run 400m

15 Chest 2 bar pull ups
15 Power cleans
15 Thrusters

Run 400m

9 Chest 2 bar pull ups
9 Power cleans
9 Thrusters

Happy with my time/weight. NEED TO GET PULLUPS!

Skill: Snatch balance 5-5-5-5-5

Then,

2011 CrossFit Games Open WOD #1

10min AMRAP
15 Power snatch 75/55 (MOD: 45#)
30 Double unders

4 rounds 12 reps

Front squat 5-5-5-5-5
65-65-80-80-fail

Then,

2011 CF Open WOD #4

10min AMRAP

60 Bar facing burpees

30 Overhead squats 120/80

10 Muscle ups

If you finish 10 muscle ups, you start back at the burpees

Finished burpees + OHS @ 45. failed @ 55#

4 Rounds

10 Deadlifts 275/185 (told to do 70% of 1RM, so 150# is 70% of my 215 1RM)

20 Hand release push ups

Goal was to be sub-10
9:38

AMRAP

5 Burpees
10 Dead Lifts
40 Jump rope
10 minutes