2013 CrossFit Games Regional Event 5
21-15-9 reps for time of:
Deadlift 315/205
Box jump 30/24

Every 5 minutes on the minute
20 deadlift
20 shoulder to overhead
200m sprint

Skill
15 minutes alternating 2-3 Strict Muscle-Ups and Max Free-Standing Handstand Holds (non-walking)
60 seconds Hollow Rocks

Pullups
Dips
Clean and jerk (50)
Cleans (50)
Close pushups
Curls
Hold DB overhead at top of press for as long as possible

For Load:
Hang Power Snatch
3x3x3x3x3x3x3
Max 80

Five rounds for time of:

42 Double-unders (Singles 3:1)
21 Deadlifts 185 lbs / 125 lbs - rx

Back AM

Squats PM (gym jones mass gain protocol)
3x5 Wall
3x10 Body
3x5 Goblet
3x10 Lunge
5x5 Box Squat

5x25 DB Squats

10 KTS
20 TA Crunches
3 Rounds
20 Leg Lifts
20 TA Crunches
3 Rounds

AM (see photo)

PM Bench

Kipping Swing Progression

1k Row

21-15-9
Front Squats (135/95)
Burpees

21-15-9
95 lb Thrusters
Pull-ups

1000m Row Warmup

Working out immediately after work now.

21-15-9
Ground to Overhead (115,80)
Toes to Bar

Modifications
Weight 95
Knees to Chest

13:30