Strength:
Power Clean
5-5-5 (deload)

Workout Of the Day:
As Many Rounds/Reps As Possible in 20 Min.

10 Box Jumps (30/24)
20 Burpees
300m *walking lunge (no extra weight, go for speed)
40 sledge hammer strikes
100 *yard 45lb sled Pull

*Walking lunges: 1 Full Lap around Building equals 1 REP. 1/2 a rep if you do not complete the full 300m, regardless how far or short you have gone. Same applies for the sled pull.

Strength:
Clean (5-3-1, treat as singles!)
1-1-1-1-1 @ 75%
1-1-1 @ 85%
1 @ 95%

Workout Of the Day:
CrossFit Games Open WOD 12.4
MEN – includes Masters Men up to 54 years old

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20lbs to 10′ target)
90 Double-unders
30 Muscle-ups

WOMEN – includes Masters Women up to 54 years old

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (14lbs to 9′ target)
90 Double-unders
30 Muscle-ups

MASTERS MEN – includes Masters Men 55+

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20lbs to 9′ target)
90 Double-unders
30 Muscle-ups

MASTERS WOMEN – includes Masters Women 55+

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (10lbs to 9′ target)
90 Double-unders
30 Muscle-ups

Additional Notes
This workout begins from the standing position with the medicine ball on the floor and the Athlete standing tall. Using an additional ball, box or other object to check for proper depth is not allowed. If the ball is not caught between reps, it must come to a full stop on the ground. Bouncing the ball off the floor is not permitted.

Please be sure to watch the entire workout instruction video for full details. Every rep counts in this workout. Credit will be given for partially completed rounds. You will enter your result by the number of rounds completed, plus the number of wall balls, plus the number of double-unders, plus the number of muscle-ups in the final round (if incomplete). If you do not complete the first round, enter 0 for rounds and then the number of completed reps of each exercise.
Wall Ball:
In the wall ball, the medicine ball must be taken from the bottom of a squat, hip crease below knee, and thrown to hit the specified target.
The center of the ball must hit the target at or above the specified target height. If the ball hits low or does not hit the wall it is no rep.
Double-Unders:
This is a standard double-under in which the rope passes twice for each jump. Only successful jumps are counted, not just attempts.
Muscle-Ups:
In the muscle-up you must pass from a hang below the rings to support above them. A kipping muscle-up is ok, swings or rolls to support are not permitted.
The arms must come to a full lock out (with or without a “false grip”) with the feet off the ground.
The elbows must fully lock out while supporting yourself above the rings..

Strength:
Bench Press
Warm up 5-5-3
Work sets 3-3-3+

Workout Of the Day:
4 Rounds for time,
10 SDLHP (105/75)
15 Hand release Push ups
50 Double Unders or lateral jumps over hurdle

Strength:
Deadlift
Warm up 5-5-3
Work sets 3-3-3+

Workout Of the Day:
“Greg”
For time,
15 pull ups
30 pistols
12 pull ups
24 pistols
9 pull ups
18 pistols
6 pull ups
12 pistols
3 pull ups
6 pistols

Cash Out: 100 yard Tire pulls X 2

GREAT JOB TO EVERYONE THIS WEEKEND ON THE OPEN WOD! YOU ALL KICKED A$$!!!!

Strength:
Back Squat
warm up sets: 5-5-3
work sets: 5-5-5+

Workout Of the Day:
CrossFit Games Open Workout 12 . 2
MEN – includes Masters Men up to 54 years old

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75 pound Snatch, 30 reps
135 pound Snatch, 30 reps
165 pound Snatch, 30 reps
210 pound Snatch, as many reps as possible

WOMEN – includes Masters Women up to 54 years old

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
45 pound Snatch, 30 reps
75 pound Snatch, 30 reps
100 pound Snatch, 30 reps
120 pound Snatch, as many reps as possible

MASTERS MEN – includes Masters Men 55+

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
45 pound Snatch, 30 reps
75 pound Snatch, 30 reps
100 pound Snatch, 30 reps
120 pound Snatch, as many reps as possible

MASTERS WOMEN – includes Masters Women 55+

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
35 pound Snatch, 30 reps
55 pound Snatch, 30 reps
75 pound Snatch, 30 reps
90 pound Snatch, as many reps as possible

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Movement Standards
This workout begins from the standing position with the barbell loaded to the starting weight. In the Snatch, the barbell goes directly from the ground to overhead in one motion without stopping at the shoulders. This can be a muscle snatch, a power snatch, a squat snatch or a split snatch. A clean and jerk is not permitted.

Additional Notes
Each rep will be counted once the athlete clearly shows control of the barbell overhead. The athlete must be responsible for loading their own barbell to the appropriate loads during the workout. The same barbell must be used for the entire workout and they may not receive assistance when changing the loads. Using additional pre-loaded barbells is not permitted.