Tempo Run
7 Km @ Sub 6 min/km tempo
+ 6 x 20" ON 20 " OFF MAX OUT SPRINTS

2 Rounds: 800 m run, 30 Burpee

30 lb dbs
10 clean jerk, 1 step up
9 clean jerk, 2 step ups etc.
at 5/5 20 pushups, 20 situps

10 Minute AMRAP
50 double unders
20 kettlebell swings at 53 lbs.

Legit double unders!!!

3 + 25 - 175 dubs and 60 kb swings in 10 min!

20 Rounds for Time of:

5 Pullups
10 Pushups
15 Squats
20 Situps

1 Round for Time of:

7 Clean and Jerk #155
5 HSPU
6 Clean and Jerk #155
10 HSPU
5 Clean and Jerk #155
15 HSPU

Scaled to 135 lbs which was too much, form was poor and I hurt my back. Next time must scale a little further down, then build my way back up.

5 of each w dbs
deadlift
hang clean
press
squat
25lb30/35/40/45/50
30

-Buy In-
Deadlift 5/3/1 – Week 2, Cycle 2
70% x3, 80% x3, 90% x3+
(205x3, 235x3, 265x20)

WOD
2011 CrossFit Games Open WOD 5
As Many Rounds As Possible In 20Min Of:
5 Power Clean 145/105
10 Toes To Bar
15 Wall Ball 20/14

7Rds plus 5PC, 10T2B, 14 WB - Rx'd

Rest 5 Minutes

-Cash Out-
5 Minutes of Cindy (5 Pull Ups, 10 Push Ups, 15 Squats) for Max Rounds
5Rds + 5PU's, 10PshU, 13 Squats

ring push-ups and weighted GHD

then 5, 3 heavy TGU

4 rounds
30 piston press 45#DB
15 leg raises

3 rounds:

25 SDHP (85 lbs)
50 situps
25 push press (85 lbs)
50 back extensions