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Tyler Jinks 05/08/2013 CrossFit Diem 130508 Depending on whether rain comes or not.......

Rain:

"Jackie"
For time:
Row 1000 meters
50 Empty Bar Thrusters (45# for both)
30 Pull ups

Shine:

"Helen"
3 rounds for time of:
Run 400 meters
21 Kettlebell Swings, 1.5/1 pood
12 Pull ups

Either way, after 5 minutes of rest, your second workout is:

For total reps:
10 Unbroken Wall Balls, 20#/14#
Rest 1 minute
20 Unbroken Wall Balls, 20#/14#
Rest 1 minute
30 Unbroken Wall Balls, 20#/14#
Rest 1 minute
40 Unbroken Wall Balls, 20#/14#
Rest 1 minute
50 Unbroken Wall Balls, 20#/14#

The goal of workout number 2 is to go unbroken or your workout is done. You can only count reps of the round you're on if you complete them unbroken otherwise, you get to score the rounds you did complete unbroken and the reps you completed of your current round up to when you broke the set (for example, if you get the round of ten but during the round of 20 you mess up at 10, your score will be 20). What constitutes a broken set? Any rep where a full squat is not achieved. Any rep where the intended target is not hit. Any interrupted set, whether intended or not. More will be explained during class.		 12m 18s
Workout Scaled
Tyler Jinks 05/06/2013 CrossFit Diem 130506 "Two Minute Defense"

Five rounds of:
1 Power Clean (155#/105#)
3 Hang Squat Cleans (155#/105#)
2 Jerks (155#/105#)
Sprint 200 feet

After the 5 rounds, rest 2 minutes. Repeat. Your score is total time including the 2 minutes rest.

Scale loads as needed but do realize that the volume per round is very low so lean towards going a little heavier than you normally would. Focus today's efforts on pushing the floor away and not bending your elbows early.		 15m 32s
Workout Scaled