1-1-1-1-1 clean & jerk - max 75 lbs

then…

2-4-6-8-10-8-6-4-2
power cleans (95/65)
handstand push-ups - scaled to regular push-ups

First time using the RX weight for power cleans.

8 miles on Montour Trail
Time: 1:14:51
Avg Pace: 9:21
Elevation: 462ft
Calories: 1,131

http://connect.garmin.com/activity/162289779

100-130%

For Time:

800 meter run
2 rounds: 5 Pull Ups, 10 Push Ups, 15 Air Squats
400 meter run backwards
2 rounds: 5 Pull Ups, 10 Push Ups, 15 Air Squats
800 meter run
2 rounds: 5 Pull Ups, 10 Push Ups, 15 Air Squats
400 meter run backwards

1 RM Bench Press - 175 lbs

THEN

10-9-8-7-6-5-4-3-2-1 - Elevated Push Ups

1-2-3-4-5-6-7-8-9-10 - Knees to Elbows

• TABATA
  burpees

• AMRAP 10 MIN
  6 HSPU
  12 DL 135/95
  18 double unders or lateral jumps

http://crossfitsouthie.com/look-out-ne-regionals-southies-in-town

Skill
Handstand holds/push-ups/walks

WOD
“Diane”
21-15-9
Deadlift (225,155)
Handstand Push-ups <== Full pike push-ups

Level 2 (185,115)
Level 1 (135,75)

4x
10 Clapping Push Ups
10 Squats
10 Spiderman Push Ups
10 Jumping Squats
10 Diamond Push Ups
10 Lunge Steps

Dear Jumping Squats,
I hate you.
Love,
Craig

Heavy Thruster — 10# heav­ier than your best ‘Fran’ Weight
9,9,9,9,9,9 (95#)

5 Rounds of:
Row 250m
REST 1MIN
Run 250m
REST 1MIN

WOD:
For Time:

75 Hang Power Snatches (Rx 75/45)
- Do 3 burpees whenever you put the bar on the ground

Forearm buster. Had 2 rounds of penalty burpees. Got to my 74th rep and lost the handle.

On a good note 1 rep max on hang power snatch 185# so that was a bonus.

Post WOD:
AMRAP in 2 minutes each
Shoot throughs
Sit Ups
Ring Rows