PreWOD
Back squats
5 - 60% @ 85
5 - 65% @ 95
5 - 70% @ 100

WOD:
400m run
10-9-8-7-6-5-4-3-2-1
Mini Man Makers (45/25) #25
T2B
Air Squats
400m run

Metcon 1: Tin Man

5 Rounds: 5x205 Hang Clean, 5x205 Bench Press

Time: 8:20

Metcon 2:

Buy in: 800m run then: 3 Rnds: 10 Split Jerks (155lbs), 15 K2E, 20 Burpees then cash out: 800m run.

Time: 24:02

Bench Press:(295lbs)
-5 @ 75% of 1RM
-3 @ 85% of 1RM
-1+ @ 95% of 1RM (got three reps with a bit of help at 280lbs)

Metcon:
For time, 21-15-9:
-Right-arm DB snatch (45/25)
-Burpees
-Left-arm DB snatch

Strength:
Deadlift
3 (175) – 3 (200) – 3+ (225)x7
70% – 80% – 90% of 90% of 1 RM

WOD:
8 min AMRAP
10 Kettlebell Swings
20 Double Unders
*All sets must be completed unbroken

Skills/WOD:

5 minute stations for each of the following movements/skills:
Hollow Rocks
Double Unders
Toes to Bar
Row 1000M

Strength:
Squat
5 – 3 – 1+
75% – 85% – 95% of 90% of your 1 RM Squat

WOD:
10 – 9 – 8…1
Front Squats @ 50%
Hand-Release Push Ups

Front Squat to Max.
10-5-5-3-3-1-1-1-1 #252

Then Cleans 4 on the min every minute until fail
10@155, 5@175, 4@185,1 rep on last round

6 rds for time of:
9 KB swings, 64#, 35#
7 pullups
5 deadlifts 155#,95#

http://crossfitsouthie.com/what-does-it-mean-to-rx-a-wod

Strength
Clean and Jerk
3-3-3-3-3 <=== 145

WOD
5 Rounds
3 Power Cleans (165,110)
4 Front Squats
5 Shoulder to Overhead

L3 – 135/95
L2 – 95/65 <===
L1 – 65/35

21-15-9
SDHP
HSPU