Weighted Pull-up: 2-2-2-2-2 Heavy Fran 15-12-9 Reps for time: Thruster (135/93) Weighted Pull-up (45/25) In order for the workout be considered Rx’d, athletes have to hold the weight between their knees or their ankles. Belts and straps are not allowed. Post thoughts and times to “comments”.  

Donny Shankle completes his complex at 201 Kilos. You do the math… Shankle Complex For Load: 1 Clean DL + 3 Hang Clean Pulls + 1 Hang Clean + 2 Push Jerks This is to be taken the same way that the bear complex is. Rest as needed between sets and plan to take roughly 7-10 [...]

For Load: Snatch + 2 Hang Snatch Drop if needed between reps, but try to complete the complex quickly without giving yourself too much recovery along the way. 4 Rounds for time: 6 Power Snatch (75/53) 10 Burpees 15 WB Shots (20/14) Post thoughts and times to “comments”.   

Back Squat: 5-5-5-5-5 There is no time component to this workout. Go heavy. Rest as needed between sets. Make these straight sets i.e. the same weight for all five efforts. Post thoughts and loads completed to “comments”.   

5 Rounds for time: 12 Deadlift (225/163) 20 Pull-ups 12 Power Clean and Jerk (135/93) 20 KTE Post thoughts and times to “comments”.  

Establish a 3 RM: Push Press 1/10, 2/20, 3/30, 4/40, 5/50, 4/40, 3/30, 2/20, 1/10 Reps for time: Push Press (155/113) Double Unders Post thoughts and times to “comments”.   

AMRAP – 5 Minutes: 3 Front Squats 5 Push-ups Rest 3 Minutes AMRAP – 5 Minutes: 3 Front Squats 5 Pull-ups Rest 3 Minutes AMRAP – 5 Minutes: 3 Front Squats 5 KB Swings (72/53) Post thoughts and rounds completed to “comments”.   

CrossFit Total (Compare with 7/14/11 or 7/16/11) You have three attempts (per movement) to establish your one rep max in the following lifts: Back Squat Strict Press Deadlift There is no time component to this workout. Rest as needed between lifts. Or… if you did the CF Total on Saturday: For time: 2K Row Post [...]

CrossFit Total (Compare with 7/14/11 or 7/16/11) You have three attempts (per movement) to establish your one rep max in the following lifts: Back Squat Strict Press Deadlift There is no time component to this workout. Rest as needed between lifts. Post thoughts and totals to “comments”. 

Jackie (Compare with 9/19/11) For time: 1000 M Row 50 Thrusters (45/33) 30 Pull-ups 20 Minutes: Mobility Work We’ve programmed a “light” day today in preparation for Saturday’s CF Total. Please give it your all on Jackie, but be sure to take the mobility work seriously afterward. Spending some time opening up the hips and [...]