5RNFT:

9 DB Thrusters @ 45lbs
9 HSPUS

AMRAP 12:

10 Burpees
25 Doubles (3:1 Singles)

7 Rounds + 6 Burpees

Deadlift 2-2-2-2-2-2-2-2-2-2

200lbs x 2
220lbs x 2
240lbs x 2
260lbs x 2
280lbs x 2

100 Hollow Rocks

Shoulder Press 1-1-1-1-1

110-120-130-140-150lbs(f)

Push Press 3-3-3-3-3

110-120-130-150-160lbs

DB Push Jerk 5-5-5-5-5


45-50-55-60-55lbs

*Workout was done on Smith Machine at Planet Fitness. There was a problem with the height of the machine which did not allow me to complete Push Jerks; hence DB Jerks

Strength Week:
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

5 RFT:

7 Deadlifts @ 185lbs
20 Squats
7 HSPUS

8:11

"Jorge"

For time:
30 GHD sit-ups
45 pound DB Squat clean, 15 reps
24 GHD sit-ups
45 pound DB Squat clean, 12 reps
18 GHD sit-ups
45 pound DB Squat clean, 9 reps
12 GHD sit-ups
45 pound DB Squat clean, 6 reps
6 GHD sit-ups
45 pound DB Squat clean, 3 reps

 12:09

V-Up Annie

50-40-30-20-10 reps of: 
Double Unders (2:1 singles)
V-Ups (1:2)

7:24

Hold handstand facing wall for 3 minute. Each time you break or rest, perform 20 hollow rocks.

60 Hollow Rocks

For QUALITY:

3 ROUNDS:

• 25 Hollow Rocks 
• Hold Frog Planche for 30 seconds
• 25 Superman Rocks 
• Hold L-Sit  for 30 seconds

21-15-9 reps of:

Box Jump @ 20"
HSPUs

9:36

Pain Threshold
5 RDS:
1:00 Jingle Jangles
9 UB DB Squat Cleans @ 40lbs
6 Push Jerks @ 40lbs

*Rest 2 minutes between efforts

Strength
1) Every 30 seconds for 5:00 (22 total reps):
2 Deadlifts @160lbs
 
2) 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.

2: 225lbs


Midline
2 x 20 Hollow Rocks

70 Double Unders (3:1 Singles)
60 DB Swings @45lbs
50 GHD Situps
40 Burpees
30 Wall Balls @ 12lbs

16:53

DB Thrusters 2-2-2-2-2-2

20-30-40-50-55-60lbs

EMOM 10:
2 DB Thrusters @ 70% 2RM (40lbs)
5 Box Jumps @ 20"

Complete as many rounds as possible in 20 minutes of:
5 Handstand Push-ups
7 Chest to Bar Pull-ups
35 Pound Dumbbell Squat Snatch, 10 reps, alternating

6 + 4 Snatches

Annie

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

8:43

5RFT:

7 DB Squat Cleans @ 45lbs
14 DB Swings @ 45lbs

8:37

2013 CrossFit Games Regional Event 4

For time:
50 Wall ball shots, 12 pound ball
50 Pushups
50 Pistols;alternating
50 pound Dumbbell Snatch, alternating, 50 reps

19:00

8 RDS:

:30 on :30 off Jump Rope Single Unders