A: Work to 2RM Power Snatch -- 130lbs

B: Power Isabel
30 Hang Power Snatches @ 95lbs -- 2:12 (PR!!)

C: 4xUB Weighted Pistols @ 25lbs
10 -- 7 -- 9 -- 8 reps

D: Tabata Hollow Rocks

A: Team Fifties - Crossfit Games 2014

50 Calorie Row
50 GHD Situps
50 Wall Balls @ 15lbs
50 Box Jumps @ 24" (stacked two plates on short box at Y)

B:
Thoracic Spine Barbell Stretch 4x0:20
2x0:45 Chin to Toes HS Hold; Rest 0:45 Between Sets
5x Straight Body Lever on Floor, lower down as slowly as possible

BBG:
A: Clean & Jerk: 5x1 @ 80% - minimal rest as needed -- 145lbs
B:Jerk from Blocks: 5x1 @ 80% - minimal rest as needed -- 165lbs

Conditioning: 
4 RFT:
7 Hang Cleans @ 100lbs
14 HSPU
200m Run (1.0 incline; 8.8 mph on treadmill)

Conditioning
For time:
Sprint 106 yards 
53-yard carry (25 lb slam ball)
Sprint 106 yards 
53-yard carry (25 lb slam ball)
Sprint 106 yards 
53-yard carry (25 lb slam ball)
Sprint 106 yards 
53-yard carry (25 lb slam ball)

*Starting on the sideline the player will run down to the opposite sideline, plant and sprint back to the sideline. This will constitute 2 trips sideline to sideline or 106 yards.
*Upon return, pick up slam ball and run down to opposite sideline. This will constitute 1 trip sideline to sideline or 53 yards.

Conditioning
Complete 8 rounds:
1/2 Gasser
*Rest 60 seconds between rounds
*Starting on the sideline the player will run down to the opposite sideline, plant and sprint back to the sideline. This will constitute 2 trips sideline to sideline or 106 yards.
*All sets to be completed under 25 seconds. For every round not completed, perform a 10 burpee penalty.

A: 4x6 Weighted Pistols, 20lb KB
B: Every :30 seconds for 10 minutes:

(1) Hang Clean + (1) Push Jerk @ 155lbs

Note: This workout comes courtesy of Outlaw Crossfit. To complete this workout as Rx, you must complete all 20 reps @ 155lbs. If you cannot do 155lbs for the entire workout, scale accordingly. Your score is the weight that is on the bar when you finish. If you take off weight, you can not add weight back on.

Finished all (20) reps @ 155lbs.
C: 2x8; 2x6 Weighted Pistols, 20lb KB

A: Bench Press 3x3 @ 80% of 3RM. Rest 90 seconds between efforts. Used 165lbs comfortably.
B: Toes-to-Bar 4x8. Rest 90 seconds between efforts.
C: 3RDS:
20 GHD Situps
40 HS Shoulder Taps
20 OWLS; 45lb plate overhead

A: 7RFT:

3 Hang Power Cleans @ 135lbs
6 Strict Bar Dips
9 Box Jumps @ 24" (stacked two plates on short box at Y)
27 Double Unders (3:1 Singles)

B: Outlaw Connectivity
Box Shoulder Stretch 4x0:20
1:00 Hollow Hold on Hands
4x5 Arch Hollow Roll + V-up

A: Clean & Jerk: 2rm – 1X1@ 95%, 1X1 @ 90%
B: Jerk from rack: 5 singles @ 100% of max from A + 5-10#
C: 2 x 0:30 Hollow Hold; keep lower back pressed to the ground
     2 x 0:30 Arch Hold
     3 x 0:20 Arch Hold + 0:20 Hollow Hold/0:20 Rest 

A: 170lbs
B: 185lbs (easy!) 

Row: 3 x 1000m -- rest 1:1 -- 30 burpee penalty for every set that deviates +/- 5 seconds from the fastest set. 3 minute rest between efforts.

1: 3:41.3 (New PR!)
2: 3:48.4
3: 3:46.6 

Note: All (3) efforts bested my previous best of 3:48.5 for 1000m row.  The focus on technique has paid off; see 3000m row from last week as further proof of same.

3 x 0:30 on/off  Hollow Hold with PVC
3 x 15 Hollow Rocks

Conditioning
Complete 8 rounds:
1/2 Gasser
*Rest 60 seconds between rounds
*Starting on the sideline the player will run down to the opposite sideline, plant and sprint back to the sideline. This will constitute 2 trips sideline to sideline or 106 yards.
*All sets to be completed under 25 seconds. For every round not completed, perform a 10 burpee penalty.

A: 1RM Hang Clean & Jerk -- 170lbs
B: 3 x 3 C & J @ 85% of 1RM -- 145lbs
C: 3 x 0:30 Hollow Hold with PVC
D: 30 V-Ups holding 4lb med ball overhead

A: 30 Lateral Burpees
     30 Pistols
     30 Lateral Burpees

Note: Lateral jump over hurdle - 16-18". Used trash can at YMCA.

  B: Tabata Hollow Rocks
       Tabata Arch Rocks

Five Rounds:

(3) Snatches @ 115lbs
(6) Weighted Pistols @ 25lbs
(9) HSPUS

2 x 0:30 Hollow Hold; keep lower back pressed to the ground
2 x 0:30 Arch Hold
30' Arch Hollow Roll Across Floor; keep your arms and feet off the floor the entire time.
Note: Needs practice. Am not able to keep a straight line when I roll.

A: 3000 meter Row.

Notes: Pace Boat 2:00 per 500m.

11:59.5

B: 3x0:30 on/ 0:30 off Hollow Hold on Back holding PVC
Notes: Keep lower back on the floor and your shoulder angle open, feet no more than 12 inches off the floor.

Inch Worm 40' for form; 0:10 pause in Hands and Feet Hollow Hold

Conditioning
Complete 8 rounds:
1/2 Gasser
*Rest 60 seconds between rounds
*Starting on the sideline the player will run down to the opposite sideline, plant and sprint back to the sideline. This will constitute 2 trips sideline to sideline or 106 yards.
*All sets to be completed under 25 seconds. For every round not completed, perform a 10 burpee penalty.

(2) Minute HS Hold
60 Squats
30 HS Shoulder Taps
60 Squats
15 HSPUS

13:08

A: Snatch 2RM - 2x2 @ 90% -- 115lbs
B: 3 RDS:
14 HSPU
7 Power Clean & Jerk @ 115lbs

A: Power Snatch; work to 1RM
B: 7 minute AMRAP Burpees (Crossfit Open 12.1)
C: Outlaw Connectivity
      1. 4 x 0:20 Thoracic Spine Barbell Stretch
      2. 1:30 Handstand Hold
      3. 3 x 15 Hollow Rocks
      4. 3 x 15 Arch Rocks

A: 130lbs. Failed at 135lbs. Couldn't get under bar.
B: 64 reps. This was tough, especially after heavy snatches.

A: Work quickly to heavy Back Squat double. Then, every :30 seconds for (5) sets, remove 5% and perform (2) reps.

235lbs

Note: Lighter number than should have been. Legs were hurting after yesterday's WOD. Didn't go to true 2RM; 235lbs went up without much difficulty. 260-275lbs is reasonable for 2RM. 

B:
4 HSPU
12 Hang Cleans @ 115lbs
8 HSPU
8 Hang Cleans @ 115lbs
12 HSPU
4 Hang Cleans @ 115lbs
150 Jump Rope Single Unders
12 HSPU
4 Hang Cleans @ 115lbs
8 HSPU
8 Hang Cleans @ 115lbs
4 HSPU
12 Hang Cleans @ 115lbs

A: Weighted Pistols 3x5; 25-30-35lbs KB
B: HSPU - 3x5; focus on getting full depth, forehead to pad.
C: 5 Rounds:
12 Barbell Walking Lunges @ 105lbs
12 HR Pushups (Games Standard)
100m Sprint (.06 miles on treadmill)
   *8.8 - 9.6mph; 1.0 incline

Conditioning

Complete 5 rounds:
25 lbs Overhead Walking Lunge – 20 reps (10 RT/ 10 LT)
Sprint 200 yards

Notes:
*Workout at Springer Track
*Rest 3 minutes between rounds. (Walk back to Slam Ball)
*Use a 25lb slam ball for overhead walking lunges.
*Back knee has to touch the ground to count as a rep.
*As Rx'd is 45lb plate and 30 lunges per round. 

Complete 10 rounds:
3 Hang Cleans @ 135lbs
10 Evil Wheels

BBG

EMOM 5: (3) Power Snatches; heaviest possible @ 125lbs

EMOM 5: (2) Hang Clean & Jerks; heaviest possible @ 165lbs

-then-

20 Thrusters @ 45lbs
100 Singles
30 V-ups
15 Thrusters @ 65lbs
100 Singles
30 V-ups
10 Thrusters @ 95lbs
100 Singles
30 V-ups
 

50 HSPU
*Each time you break, perform (15) situps.

3 RDS:
10 GHDS
15 Supermans
20 Hollow Rocks