Strength:

Power Cleans: 8x135, 8x155, 8x175, 8x200
Dead Lifts: 4x225, 4x315, 4x355, 4x405, 4x440

Metcon:

3 Rnds: 100ft Walking Lunges (45lbs OH), 50 Pushups (game style), 100 DUs

Time: 25:00

Metcons:

1. Tin Man: 5 Rnds: 5 Power Cleans (200lbs), 5 Bench Press (225lbs)

Time: 9:00

1. Helen: 3 Rnds: 400m Run, 21 KBs (53lbs), 12 PUs

Time: 11:00

Back squat:
5 x 230
5 x 265
7 x 300

Crossfit.com Saturday workout:

Five rounds for time of:
15 Walking lunge steps, carrying a 95 pound barbell in the front rack position
30 Double-unders

Time - 7:46
Had to do 5 lunges and turn around in garage which slowed it down...

Skill: Clean and Jerk 
 - get a with a partner(s) and work on single reps getting progressively heavier

For time:
15 thrusters (135/95)
3 rope climbs
Gate sprint

12 thrusters (135/95)
2 rope climbs
Gate sprint

9 thrusters (135/95)
1 rope climb
Gate sprint

Cash out: 50 double unders

Time - 9:05 (DU unbroken)

Weighted Pull Ups 3-3-3-3-3
or
Strict Pull Ups 5 x 8(using assistance as necessary)

then:-

“Squat Ladder”
Using a 45 pound bar, and a continuously running stopwatch, complete 1 squat the first minute, 2 squats the second, 3 the third, etc. Continue until you can no longer complete the requisite number of squats in the 60 second period.

Rounds:
1- 10 – Overhead squat
11- 20 – Front Squat
21+ back squat

*Score is total rounds complete & # reps in final round.
**Compare to 043011.

Result:- 16M + 13

4.6 mi run at Rancho San Antonio (Los Altos, CA) - hills, trail running

46:07

reached the summit of a trail and stopped to snap some photos and rest, continuous clock

30 Turkish Get Ups(alternating arms). *No time component, using a moderately heavy load. TGU should be done with focus on control and stability.
then:-
In 15 minutes, complete as many rounds as possible of:
6 Deadlifts
6 Hang Power Cleans
6 Front Squats
6 Push Press
6 Back Squats
Barbell @ 45kg/30kg.
Beginner: Scale movements and load as necessary.
Advanced: Complete each rounds unbroken(complete all movements without setting the bar down.)

Result: 20KG KB , 4R.6.6

15min AMRAP

5 Power cleans 155/105 (MOD: 65#)

7 Box jumps 30/24

9 KBS 2/1.5p (MOD: Yellow KB)

7 rounds + 7 reps

Tried to swing the blue kb again. Got it up a couple times, yay. Used Yellow for the WOD. Keep practicing with it... 65# was heavy enough for this workout.

Crossfit competition in Troy Ohio hosted by Practice Crossfit.

Event 1:
Obstacle course relay race for time (jumping ditches, climbing hills, climb a 9' wall then climb down a balance beam, jump some logs, then pickup a bigass boulder and run with it)

Event 2:
Team 12 min AMRAP at rotating stations of:
10 x KB Thrusters
10 x 1 arm barbell snatches (75/65)
10 x burpees
Run to a pond, swim to the middle of the pond and run back to thrusters

Event 3:
FGB style scoring
2 min AMRAP of pull ups
1 min to throw 3 hatchets at a target
2 min AMRAP of HSPU
1 min to throw horse shoes
2 min AMRAP of landmine barbell thrusters

“Bradshaw”

10 Rounds(40 min cap)

3 HSPU

6 Deadlifts 225/155

12 Push ups

24 Double unders

No RX due to shoddy HSPU that I eventually moved the plates for.

Otherwise, heavy, long, difficult. Sounds about like a Hero WOD.