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.

I did 5 DL + 5 Snatch Balance for the first 3-4 sets progressing up in weights
For DL I did 135 lbs, 175, 205, 235, 255, 265, 275, 285, 295
For Snatch Balance I used: 75 lbs, 95, 110, 115, 120
When I started using 265 & 275 for DL and using 95 & 110 I switched to sets of 3 reps for each.
I didn't do it on the minute or really focusing on time. I wanted good reps with a decent pace. I would take like 30 -40 seconds after the snatch balance and then get on the DL, then I'd take like 20-30 seconds between the DL & the SB.
I was concentrating on the SB for speed and really pushing my body under the bar. I was tryign to focus on my arms locking out at the same time as my feet realyl hit the ground. It was good for coorinating the movement as well as snapping out my arms.. I need to focus on that a bit.. it helps me with getting more aggressive to really push my body under the bar.
I felt pretty good with the SB. The DL was o.k. The weights were o.k. but it felt like the bar was out in front a bit.
One thing I NEED to focus on is keeping my two feet inline when I SB.
nest time I need to go to 125 with SB

Back Squat 5,5,5,3,3
135, 155x2, 185x2 lbs

Weighted Chinups 5x5:

Small KB (26 lbs)

Shoulder Press 10, 10, 10

115 lbs

Ring Rows & Narrow Pushups 3 x 10
Good Mornings 50
Weighted Situps 30 (25 lbs)
(partition as needed)

Complete 32 intervals of 20 seconds of work followed by ten seconds ofrest wherethe first 8 intervals are pull-ups,the second 8 are push-ups, the third 8 intervals aresit-ups, and finally, thelast8 intervals are squats. There isno rest between exercises.

Pull ups: 7
Push ups: 11
Sit ups: 9
Squats: 16

Total score of 43.