21-15-9
50lb dumbbell squat clean
HSPU

Subbed 50lb dumbbell push press for HSPU

warmup: 480m run, leg swings, pass throughs, box lunge
burgener warmup for cleans 45#
power cleans 100# 7set of singles
bench warmup 45x6 65x6 85x4 115x2 135x1

bench 140# 1x5 1x5 1x8

deadlift warmup 65 85 115 135 145 165 185
15# plate curls 2x20

deadlift 195# 2x5 1x10

shrugs 115# 2x25

“Fight Gone 35″

35 Wall Ball (14 lbs @ 9 ft)

35 Sumo DLHP’s or Clean HP’s (55 lbs)

35 Box Jumps

35 Push Press (55 lbs)

35 Calories Rowed

Strict Press 5-5-5 at 58#
Front Squat 5-5-5 @83#

Class is at 4:30 on Monday.

Strength:
4 rounds:
2 x bear complex (ultimate goal is bodyweight)
3 x bar muscle ups (sub ring muscle ups or 3 strict pull ups + 3 ring dips)

Main effort:
2012 Crossfit games open workout 12.3

Compare your score to your previous recorded here --> http://games.crossfit.com/team/1111

MEN - includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24" box
115 pound Push press, 12 reps
9 Toes-to-bar

WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 20" box
75 pound Push press, 12 reps
9 Toes-to-bar

5/3/1 Strict Press - Week 3:
5 x 125
3 x 140
1 x 160 (PR)

Assistance:
3 rounds:
8 x ring dips
5 x close grip bench (205, 215, 225)

Conditioning:
21-15-9 of:
Overhead kb swing (70lb)
Hand release push up
Box jump overs (24")

Time - 5:57

Pre -WOD:
-5X2 Front Squat (65, 75, 85, 95, 105) Front Squat PR!
-5X2 Power Clean (65, 75, 85, 95, 105 failed on both attempts)

7 Minute Clock

-1 minute AMRAP Thruster (95/65)
Then
-6 minute AMRAP:
-- 5 Pull Up
--10 Hang Clean (95/65)
-- 15 Double Under (30 singles)

Did 7 thrusters, my left arm and wrist are hurting. Then 4 rounds plus 7 reps.

Pre -WOD:
-5X2 Front Squat (145)
-5X2 Power Clean (165)

7 Minute Clock

-1 minute AMRAP Thruster (95/65)
Then
-6 minute AMRAP:
-- 5 Pull Up
--10 Hang Clean (95/65)
-- 15 Double Under (2 for 1)

16 thrusters + 3 full rounds + 5 pull ups + 10 cleans

Cash in:
3 Rounds
Wall Climb, 2 reps
Broad Jump, 4 reps

WOD
Max rounds in 3 minutes of:
3 Power Cleans (Rx 135)
6 Push Ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles

Round 1: 4 = 72 reps
Round 2: 3 + 7 squats = 70 reps
Round 3: 4 = 72 reps
Round 4: 3 + 3 push ups =57
Round 5: 3 + 8 squats = 71 reps

Cash out:
ABS

Deadlift 5-5-3-3-1-1-1 (65-75-85%+)

Hit 350 pretty easy, didn't want to wreck my back so I stopped there

Then,

21-15-9

Deadlift 225/155

OHS 135/95 - Modded to 95

A weekend of beer and pizza makes for serious intensity issues lately. I have to do better.