Strength:

Front Squats - 8x135, 8x185, 8x225, 8x245, 8x265

Metcon:

AMRAP in 12mins: 10 WBs (20lbs), 10 Box Jumps (24"), 5 Burpees

Rounds: 7 + 16 reps (191 total reps)

12 sets of 2 reps w/ 60 seconds rest between:
* Deadlift (65% 1RM) - 185#

WOD:
5 Rounds For Time:
* 10 Hang Clean (85)
* 10 Squat (85)
* 10 Box Jumps (36”)

12:18

Pre-Wod
Front Squat: 10-8-6-4-2 (75-85-95-100-110)
Hang Clean: 7 X 3 (75-75-85-85-95-95-95) - felt so heavy! I don't think I warmed up properly...

WOD: For Time (7 Minute Cap)
21-15-9 ,
Burpee
Pull Up
-at cap I just started working on the 9's. I did pull ups unbanded which took FOREVER. Had to do sets of 2 or 3 at a time.

My first attempt at Fight Gone Bad. (http://crossfitcp.com/2012/09/07/fight-gone-bad-friday/)

Wod
Fight Gone Bad

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

My first round I scored 95, but gassed pretty quickly. Each round after that was about 38 reps.

Squat: 5x3
Pushup: 5x7 (Rings & Full Vest)
Rest 60 seconds

3x 3min AMRAP , 4min rest between
10cal AB, 6 power snatch (65%)

EMOM10
3 x Power Clean @70%
10 x Push up

EMOM10
12 American KB Swings @24kg
12 Air Squats

+Accessory
400m Farmer Carry 2x 24kg KB

one rep max, 80 kg squat clean (PR)

Wod: 1 rope climp, 21 h/r pushups, 50 squats x3 for time

+

gymnastics and skill work

(PR) 33 Double unders

6 - 350m Rows for time
1)1:07
2)1:07.3
3)1:14.7
4)1.15.3
5)1:13.7
6)1:05.1

Elizabeth
Power Cleans

Ring dips

21-15-9 for time

Purple band

135

Tuesday 11th Sept:
Skills: Thrusters/DeadLift

WOD - 7 rounds for time of:

• 7x HSPU
• 7x Thruster (60kg/40kg)
• 7x K2E
• 7x Deadlift (100kg/70kg)
• 7x Burpees
• 7x Kettlebell swings (32kg/24kg)
• 7x Pull-ups

*Courtesy of CrossFit HQ