WOD: 20101122

I got home around 10pm and it was so unseasonably warm that I had to go for a short run. I followed that up with the CrossFit.com workout.

5 x 3 push press

85#
95#
100#
100#
105#

WOD: backfill

"Filthy 50s"

This is a scaled version of Filthy Fifties.

50 reps each of:
15" box jump
jumping pull-ups
kettlebell swings (1.5 pood)
walking lunge
knees to elbows
push press (45#)
good mornings (70#)
wallball (20#, 8')
burpees
single-unders (with 3x, or 150, reps)

Time: 35:36

WOD: backfill

3RFT:
15 95# hang power clean
15 burpees

Time: 6:53

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Clean, 1 rep on the minute, every minute, for 15 minutes

95#
95#
105#
105#
115#
115#
115#
115#
115#
120#
125#
125#
135#
135#
135#

WOD: backfill

5RFT:
6 Handstand ring push-ups
10 Burpee pull-ups

Time: 12:09

I don't remember what I substituted for the handstand ring push-ups. Possibly just ring dips.

The burpee pull-ups were done with the bar just out of reach, not 12" overhead.

WOD: backfill

20 minute AMRAP:
10 Front squats (95#)
10 Ring dips
10 Knees to elbows

5 Rounds + 10 reps

WOD: backfill

10 rounds for load and time:
1 clean
5 pull-ups
10 push-ups
15 squats

Time: 17:07

This was supposed to be a clean and jerk, but I didn't want to jerk with my shoulder still not feeling 100%. My weight on the clean was probably 95#, I can't remember.