Push-ups
Sit-ups
Squats
Burpees

3 Rounds for time:

15 Deadlift #225
15 TTB Weighted W/#14 Wallball
15 DU

150 Wall balls for time #20

BI: 5/3/1 DL Wk 2
260×3, 295×3, 330×3+ (8)

WOD: 10rds + 2DL @ 250#

CO: hang power snatch technique work 3×3 @ 95# then hang power clean & jerk 3×3 @ 135#. Kept weights light to focus on patience and not pulling early.
10×1 strict pull-up into 10sec negative pull-up
3×5 false grip chest to bar pull-up on close grips on doorframe bar.

“The Crossfit Total”
Back Squat 1 Rep
Shoulder Press 1 Rep
Deadlift 1 Rep
*You have three attempts to find your 1 rep max for each lift.

Previous #'s from August 27, 2012
BS: 320/325/340
SP: 165/175/180
DL: 345/385/400/405
Total: 925#

Warm up:
BS: 225x5, 275x3, 315x1
SP: 135x3, 155x1
DL: 225x3, 315x1

New #'s
BS: 335/345F/345F
SP: 170/175/180F
DL: 385/395/405F

30 of each:
Burpee
Wall ball
Double under
Pull up
KB Swing 1.5pd
K2E
Situp
Box jump
Mountain climber
Ring dips
jumping lunge
Burpee

Deadlift 3 sets of 5 reps; focus on technique at medium weights

5 rounds:

"American" KB Swing (70/53#) x 20
Handstand Push-up x 10
Notes

Use weight plates or parallettes to move through a full range-of-motion on the handstand push-ups.

10 DeadLifts - 135#
20 Pullups - Green Band
30 Box Jumps - 20inch
40 Kettle Bells - 12Kg
50 Double Unders
40 Kettle Bells
30 Box Jumps
20 Pullups
10 DeadLifts

1. OTM x 20 - 115 Snatch, 155 Squat
   Odd: 3 Power Snatch
   Even: 6 Front Squats - from the ground, no racks
   Set up two bars. Weights do not need to be across.

2. GOAT TRAINING
   Pick one of the following (A, B, or C), base on greatest weakness...
   A. Handstand Push ups
   OTM x 20
   Odd: 5 HSPU - rings, elevated, kipping or strict
   Even: 200m Run or 200m Row - .4 mile AirDyne

10 minutes, 5 minute break, 10 minutes

1. Jerk
   5 x 1 - From behind the neck, climbing - in front, 185, 205, 225, 205, 205

2. GOAT TRAINING
   Pick one of the following (A, B or C), base on greatest weakness...
   A. C2B Pull ups
   OTM x 20
   Odd: 6 High Box Jumps or max rep Pistols - Box Jump to 30"
   Even: 8 C2B - pullups.