Deadlift:
10 @ 115#
8 @ 135#
6 @ 155#
4 @ 170#
2 @ 185#
2 @ 205#

took as much time in between each set

http://crossfitsouthie.com/cf-games-experience

Skill
Bar Muscle-up
Pull-up
Split Snatch

WOD
Track triplet: CF Games WOD
Three rounds for time of:
8 Split snatch, alternating legs (115 / 75lbs)
7 Bar muscle-ups
Run 400 meters

Level 2 (95,55), 14 c2b pull-ups <===
Level 1 (65,35), 10 pull-ups

Warm up:
50 jumping jacks
40 flutter kicks
30 vert crunches
20 pushups
5 burpees

3 rounds for time:
20 hip raises right
50 weighted Russian twists
20 hip raises left
2:49

For time:
Squats
Reps 3-6-9-12-15 @ 245#
Run 250m between rounds
12:42

Snatches:
2 @ 95#
2 @ 115#
2 @ 135#
2 @ 155#
2 @ 175#
2 @ 195#

15 total reps. Started with 135 and worked up to a fairly easy 185 on the fifth or so rep. Then dropped down to 155 for the rest.

5x5 105lbs

Push press 2-2-2-2-2-2-2

95-105-115-125-135-145-155

Other strength work:
Pull-ups
Bench press 5-5-5
135-155-185

STRENGTH: PRESS

3X5 +5LBS

105#

“FOR TIME”

250M ROW
20PUSH PRESS – NOT PUSH JERK !
20BURPEES
500M ROW
15 PUSH PRESS
15 BURPEES
750M ROW
10 PUSH PRESS
10 BURPEES

105#

WOD:
1 snatch every minute on the minute for 15 minutes

95#

Post WOD:
400 meter Farmer's Carry - 35# DB
Tabata Sit Up 7,10,13,12,10,13,10,10=85

Strict Pull Ups 3 x Max reps(resting 3 minutes between efforts)
then:-
In 15 minutes, complete as rounds as possible of the following ladder:
5 Kettlebell Swings @ 24kg/16kg
5 Double Unders
10 Kettlebell Swings @ 24kg/16kg
10 Double Unders
15 Kettlebell Swings @ 24kg/16kg
15 Double Unders
20 Kettlebell Swings @ 24kg/16kg
20 Double Unders
..continuing in this progression until the 15 minutes is up.
Beginner: Scale movements and load as necessary.
Advanced: KB @ 32kg/20kg, Double Unders x2

Result:- (10,8,7 Pullup with Grey Band) (16KG KB, Skips x 3 - 35 + 5)

Pre-Wod
1RM Deadlift
5x 75%
3x 85%
1+ 95% (failed at 355 on trap bar)
2 box jumps between sets

WOD for time:
10 power cleans (115#)
400 m run
20 HSPU (40 HRPU)
400 m run
10 power cleans