10-9-8-7-6-5-4-3-2-1

Deadlifts @ 1.5x bodyweight = 265 lbs
Bench press @ bodyweight = 175 lbs
Power cleans @ 3/4 bodyweight = 130 lbs

Snatch Balance
3-3-3-1-1

135-155-115-145-165

Then run 1mile for time.

5 Rounds for time of:

10 Back Squats #185
15 Ring Dips
20 Pullups

20 secs Dead Lift @ 225lbs
10 secs rest
20 secs jumping lunges
10 secs rest

8 rounds

OHS (3 rounds of 10 reps at 105lbs)
Double Unders (3 rounds of 30 reps)

5 rounds with 2 min rest after each round

5 power cleans 155#
10 burpees
100m run

Did pretty well, was trying to chase coach A and Burt, but failed by like a minute. Did almost all the power cleans unbroken, but my 100m runs sucked at the end and really cost me some time.

Five rounds for time of:

15 Deadlifts (185/135)
15 Toes to bar

Warm Up:
Dirty Dancing Drill
Rock and Roll Drill 3x (10 with 35 LBs bar, 20 with 45 LBs bar)

Snatch:
1-1-1-1-1-1-1-1 at 70% of one rep max
80 LBs

Snatch Grip Deadlift (yay, more effing deadlifts … ugh):
3-3-3-3-3-3 at 90% of one rep max
100 LBs

Heaving Snatch Balance (hello, suck):
2-2-2-2-2
3x 45 LBs, 2x 75 LBs

Bench Press (45#/33#) ... 100 reps for time

Ouch.

AMRAP 10

30 Double Unders
15 Power Snatches (55#)

2011 Crossfit Open (Saturday, 3/26): 5 rounds + 29 DUs (254 reps)

Today: 5 rounds + 30 DUs + 1 snatch (256 reps). Just wanted to improve. I'll take 2 reps every chance I get. :)

I love this WOD. I really do.