Category — Weightlifting

“Randy”

75 pound Power snatch, 75 reps for time.

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Split Jerk 1-1-1-1-1-1-1 reps

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Complete three rounds for time of:
Run 800m
155 pound Power cleans, 21 reps

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WOD

Front squat 3-3-3-3-3 reps

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Sorry for the absence of posts, we will do our due diligence to make sure it will not happen again.

“CrossFit Total”

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

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Clean and Jerk 1-1-1-1-1-1-1 reps

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Five rounds for time of:
95 pound Power snatch, 15 reps
Run 400 meters

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Overhead Squat 3-3-3-3-3 reps

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Warmup: JMX

Met Con & Gymnastics: 4 rounds
25 V-ups
15 Burpees
25 Air Squats
15 Push-ups

Skill Focus: Shldr Press 
Cues: Core tight (belly butn to spine), squeeze glutes, Active Shldr, head thru the window  

Weightlifting:
Shoulder Press 5-5-3-3-3
work up to your 3 rep max.

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OR

CrossFit.com WoD

“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

“Mary”
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post your choice of girls and rounds completed to comments.