Day 1: Double Conditioning

2011 Crossfit Games Final Event
20 Cal row
30 Wall Ball 26lbs
20 Toes to Bar
30 Box Jumps 24"
20 SDLHP 110lbs
30 Burpies
20 Shoulder to Overhead 135lbs
30 Pullups

3min AMRAP (10 Box Jumps)
1min rest
6min AMRAP (6 Burpies)
2min rest
Entire WOD for time (14:20)


Long Rest


1000m Row
1 mile run
50 Hip Ext 45 Degree GHD

Power Cleans

237.5 lbs x5x5 5 min rest

Farmers Carry
Overhead Walking Lunges
KB Swing 85#

Weighted Ring Dips 4 min rest
36# 12(1) - 11 - 9(1) - 7

4 rds w/ 3min rest b/w rds
20 Shoulder to Overhead 95#
30 Pullups
40 Pushups
50 Squats

4:15
5:20
5:52
7:02

Day 2: Upper Body Strength

Incline Bench
230 x2 M.E. 5, 5

JT 21-15-9
Handstand Pushups
Ring Dips
Pushups
14:47

Day 1: Double Conditioning

50-40-30-20-10
Toes to Bar
Double Unders
14:25

Jackie
1000m row
50 Thrusters 45# Bar
30 Pullups

6:22

Day 2: Power

Power Snatch
185x5 M.E. - 2, 3, 1, 2, 3

50-40-30-20-10 for time
185 DL
55# One Arm KB Swing

17:31

Day 1: Upper Body Strength

Overhead press 135x5 M.E. 5 min rest
12-11-9-8-8

Pullups FG, Pushups Hand Release + 40# Vest
21-18-15-12-9-6-3

time 16:40

Day 3: Lower Body Strength and Power

Manion

7 rds for time
400 m run
135 Back Squat for 29 reps

time 29:45

Day 2: Upper Body Strength

DB Bench
110x3
100x5-5-5-5

50 Muscle ups for time
16:35

4 rds for time
20 Burpies
20 Chest to Bar Pullups
10 min

Day 1: Lower Body Strength

Overhead Squat
215 -1-2-5-4-4

500m row x4, 3min rest
1:28.0
1:32.3
1:38.5
1:32.4

Day 2: Power

Power Cleans
230x5x5 5min rest

5rds
40 Double Unders
30 Box Jumps
20 Swings 1.5 pood

13 min and change

Day 1: Upper Body Strength

Push Press 205x5x5 5min rest

Pullups - Handstand Pushups
21-18-15-12-9-6-3

time 26:35

Day 3: Power

Triplet
hang Power Clean
Hip Ext GHD
Wall Ball + Vest

Day 2: Upper Body Strength

Lynne 5 rds
Bench 205# rest 3/5
Bench: 44
Pullups:79
PR

Day 1: Lower Body Strength

Front Squat 5x5
280 - 5
280 - 3
280 - 1
280 - 2
280 - 2

100 Thrusters for time 95#
9:17

Rest Day: 800m swim

800 m swim
22:15 PR

Day 2: Power

Hang Power Snatch
185# x5 M.E. 5 min rest
5-4-3 (179.4) - 4


KB Complex, One Arm Swings and Push Press 53# KB
30/30 Swings
15/15 P.Press
20/20
10/10
10/10
5/5
time 6 min

10 rds for time
250 m row
Incline Pushups 10
14:20

Day 1: Upper Body Strength

weighted Pullups 25# M.E. x3, 3 min rest
14-9-8

21-15-9 for time
Front Squat 135
Chest to Bar Pullups

time 4:34

Tabatta Front Squat 4 min
15