Jerk - 3RM; 90% x 3 x 2
- 115x3 / 135x3 / 155x3 / 165x2
- 90%: 140x3 / 140x3
Push Press - 3RM; 90% x 3 x 2
- 115x3 / 135xfail
- 90%: 95x3 / 95x3
Back Squat - 3RM; 90% x 3 x 4
- 225x3 / 275x3 / 295x3 / 305x1
- 90%: 275x3 / 275x3
Bent Row - 3RM; 90% x 3 x 2
- 135x3 / 165x3
- 90%: 155x3 / 155x3

5 Rounds:

2 Deadlift 95/65

2 Hang Power Clean

2 Push Press

2 Back Squat

2 Push Jerk

200m Run

Then work on a skill you need work on… Worked on Pull-ups. Could do 2 in a row again but still working on 3.

50 double unders
50 push ups (hand release)
40 double unders
40 sit ups
30 double unders
30 back squats (65#)
20 double unders
20 back extensions

WOD:
20 Shoot Throughs
30 Goblet Squats (53#)
40 Box Jumps
50 Burpees

Start with 50 Double Unders

Then:

1.2.3.4.5.6.7.8.9.10

Hand Release Push-up

Ring Dips

Wallball 20/14

Then:

End with 50 Double Unders

After the workout I ran 1 mile with Nate at about a 9-10 minute leisurely pace.

I actually hit all 50 of the first round double unders in one shot. My previous PR was 19, and it was 3 about a week before that! I was afraid to say it, but I'm officially announcing that I have double unders! I screwed up twice in the final 50, but still hit them in three sets.

I was only able to get ring dips through the first five rounds, hence the missed Rx. I then switched to regular dips on the bars. That was the first time I ever tried ring dips, and they're hard!

Since started crossfit in February, Mon and Tues are the first two consecutive workouts that I have not Rx'd. Shit is getting hard!

50 Push Jerk
10 SDHP
40 Push Jerk
20 SDHP
30 Push Jerk
30 SDHP
20 Push Jerk
40 SDHP
10 Push Jerk
50 SDHP

CrossFit Games Open WOD 12.3

Complete as many rounds and reps as possible in 18 minutes of:

15 Box jumps (M 24" box / F 20" box)
12 Push press (M 115 lb / F 75 lb)
9 Toes-to-bar

RESULT: 27

Got inches close to the toes to bar but no cigar.

5 Rounds:

2 Deadlift 95/65

2 Hang Power Clean

2 Push Press

2 Back Squat

2 Push Jerk

200m Run

Rx is 95/65 Don’t go up go faster!!!!!!

Then work on a skill you need work on…

Enjoyed this one. Finally another Rx. Worked on my jumping rope and rowing, as they are both not good.

5 Rounds:

2 Deadlift 95/65

2 Hang Power Clean

2 Push Press

2 Back Squat

2 Push Jerk

200m Run

Rx is 95/65 Don’t go up go faster!!!!!!

Then work on a skill you need work on…

Tuesday 110524

Five rounds for time of: (7 rounds)
Swim 50 meters (100 meters)
25 Push-ups