10 RFT:
3 HSPUS
6 Deadlifts @ 185lbs

11:55

-then-

1) Snatch: 5X1 @ 95lbs, 5X1 @ 105lbs, 8X1 @ 75lbs – rest 60-90 sec. between each rep through sets of 95%, then 30 sec. between each rep at 75%, reps @ 75% should be full Squat

2) Hang Clean: 5X1 @ 135lbs, 5X1 @ 155lbs, 8X1 @ 115lbs – rest 60-90 sec. between each rep through sets of 95%, then 30 sec. between each rep at 75%, reps @ 75% should be full Squat

3) 3X20 GHD Situps - rest 45 sec. between efforts

Crossfit Games Open WOD 12.1

Complete AMRAP in 7 of minutes of:

Burpees

68 reps

compare to Feb 24, 2012

50 Lunges
10 DB Snatches RT @ 50bs
40 Lunges
10 DB Snatches LT @ 50lbs
30 Lunges
10 DB Snatches RT @  50lbs
20 Lunges
10 DB Snatches LT @ 50lbs

*Farmers Carry @ 50lbs 4 laps back and forth - trash can to trash can

11:15

For time:
35 Handstand push-ups 
At the beginning of each minute perform 40 singles

6:00

12/7/3/5/4/4

Brutal on my arms after SDHP yesterday...

50 DB SDHP @ 30lbs
30 Burpee Over Box Jumps @ 18"
400m Run

9:05

AMRAP 7:
3 Deadlifts @ 180lbs
3 HSPUS
6 Deadlifts @ 180lbs
6 HSPUS
...
Increase each by 3 reps per round until time expires.

Score is total number of completed reps.

60 - Completed Round of 12.

4 RNFT:

3 Weighted Pullups @ 25lbs
5 Strict Dips w/ 3 second pause at top and bottom
20 DB Swings @ 50lbs

1200m Run
50 Pistols
25 DB Hang Cleans @ 50lbs

15:21

20 T2B
-
EMOM 10:
Odd - DB Thrusters @ 25lbs
Even - Plank Hold
-
3 x 15 GHD, 45 sec rest
3 X 15 Back Extensions, 45 sec rest 

7 RFTT:

10 Burpees
7 Deadlifts @ 200lbs

*Rest 2 minutes between rounds.

8RFT:

8 Jingle Jangles
8 DB Swings @ 60lbs
5 HSPUS

14:59

AMRAP 10:

5 Pullups
10 Pushups
15 Squats

6 + 10 pushups

rest 5 mins

25 Strict Dips

Annie

50-40-30-20-10 reps of:
Double Unders (3:1 Singles)
Situps

9:16

AMRAP 8:

Front Squats @ 110lbs
HSPUS

*Must complete equal number of both.

30 Reps

50 Deadlifts @ 110lbs
50 Back Extensions
50 Supermans

Bench Press 6 x 6 @ 160lbs

-then-

10-1:
DB Push Press @ 30lbs
Pushups

8:42

Strength:
Back Squats
1) Every 30 seconds for 2:00 (5 reps) – 1 rep @ 220lbs
-rest 1 minute
2) Every 30 seconds for 2:00 (5 reps) – 1 rep @ 250lbs
-rest 1 minute
3) Every 30 seconds for 2:00 (5 reps) – 1 rep @ 270lbs
-----
Conditioning:
EMOM do 5 burpeees at the top of each minuten, use remainder of minute to do DB snatches @ 50lbs until you have totaled 30 snatches (R/L).
-the workout starts with 5 burpees

3:28

Strength
1) Every 30 seconds for 5:00 (22 total reps):
2 Deadlifts @160lbs
 
2a) Bench Press: 10 minutes to work up to a heavy single.

Notes: All reps must be performed with the hips (ass) in contact with the bench.

2b) Strict Weighted Pull-ups: 10 minutes to work up to a heavy single.

2A: 225lbs
2B: 70lbs

Midline
1a) 3X20 UB GHD Sit-ups – rest 45 sec.
1b) 3X15 Supermans - rest 45 sec.

Loredo - Pack Scaling

4 RFT:
24 Squats
24 Pushups
24 Lunges
400m Run

23:13