12 Minutes to establish a 1RM High-Bar Back Squat.

-then-

3 rounds for time of:

75 Double-Unders
20 Pistols (10l/10r – apportion in any way)
10 Push Jerks 135/95#

Modified as follows:
did 5 sets of 5 High-Bar Back Squats at the following weights:
- 45
- 55
- 60
- 65
- 65

did 50 lbs. on the 3 set of 10 Push Jerks

Pre-Wod

Work up to heavy 1 rep Power Clean (65-75-85-75-80-85)

10-9-8-7-6-5-4-3-2-1
Bodyweight Deadlift (125)
Bar Facing Burpee

Warm-up Drills (04.20.2012)
Run 800m
''Burgener Drill''
2 Rounds of
10 x Medicine Ball Cleans (40/20lbs)
10 x Push-ups (CFGS)
-Sumo Squats
-Scorpion Stretch
-Inch Worms
-Shoulder Mobility**
-Groiners (:15 min per side)

''Regional CF Games WOD 4'' (04.20.2012)
75 x Back Squats (95lbs)
50 x Pull-ups
25 x Shoulder-2-Overhead (95lbs)
75 x Front Squats (65lbs)
50 x Pull-ups
25 x Shoulder-2-Overhead (65lbs)
75 x Overhead Squats (45lbs)
50 x Pull-ups
25 x Shoulder-2-Overhead (45lbs)
75 x Back Squats (135lbs)
50 x Pull-ups
25 x Shoulder-2-Overhead (135lbs)
75 x Front Squats (85lbs)
50 x Pull-ups
25 x Shoulder-2-Overhead
75 x Overhead Squats (65lbs)
50 x Pull-ups
25 x Shoulder-2-Overhead (65lbs)

Notes: We will allow athletes to choose their poison today by either splitting the workload between a team of 2 CrossFitters or by attacking it as Rx'd. Enjoy freaks, and when you see Dan and Tiff training do what you can to push them... Their day is on the horizon as Regionals creep ever closer!

Warm-up Drills (04.23.2012)
Row 2 Minutes
2 Rounds of
7 x Deadhang Chin-ups
7 x Push-ups (CFGS)
10 x Hollow Rocks
10 x Air Squats (Wall)
-Shoulder Mobility
-ITB/Hamstring Stretch
-Sumo Squats
-Calf Soleus Stretch

'Press 5-3-1+'' (04.23.2012)
Work through the following sets of Presses using the percentage based sets outlined below.
IMPORTANT: To determine loads per set each athlete will take their single repetition maximum and multiply it by .9 with percentages being derived from the resulting number.
The final set is a ''+'' set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial single rep.
5 x 40% Bar
5 x 50% 50
3 x 60% 60
5 x 75% 70
3 x 85% 85
1+ x 95% 90# 8x

''Cradle To The Grave: D.T.'' (04.23.2012)
Five rounds for time of
12 x Deadlift
9 x Hang Power Cleans
6 x Push Jerk
40# DB
65 Burpees completed (2 sets in first 2 rounds, 3 sets in remaining 3 rounds)
Notes: Twenty minute cutoff. Any time a set stops, the bar rests on the floor, or the bar is dropped = 5 x Burpees. Uh ohhhhh.

Back Squat 5,5,5,5,5 135.155.175.185.195
then:
3 Round
25 Wallball 20/14lb 10ft
15 Burpee to Plate

my legs are always jello-y after heavy squats and i didnt go as heavy as last week...oh well

Squat 5.5.5.5.5
95.120.145.165.190
Bench 5.5.5.5.5
45.55.70.80.90
Bent Row 5.5.5.5.5
55.65.75.85.95

starting a m-f-w strength addition...day 1 was fairly easy...we'll see how the rest goes

Pre Wod:
Find heaviest weight for back squat 1x20 reps: 195lbs (bodyweight)

5 Rounds for time:
200 mtr sprint
10 plymetric push ups with 45lb flat weight
20 reps - 45 lbs Russian Twists

10 HSU
20 OHS
30 BOX JUMP
40 PUSH UP
50 PUSH PRESS
60 DU

FOR TIME

SCALED: OHS 65LB PUSH PRESS 45LB

Warm-up: Practice Clean with the bar

WOD:
5 Clean and Jerk
10 Box Jump 24in

For 3 Round For time

Three rounds, 1 min each of: 

Burpees 
75 pound Power snatch 
Box jump, 24" 
75 pound Thruster 
Chest to bar Pull-ups 
Rest

I missed my goal by 9