Max rounds and reps in 3 minutes of:
3 Deadlifts (315/205)
6 Ring Dips
9 Push ups
Rest 1 minute. Repeat for 5 Cycles.
Complete as many rounds and reps as possible in each cycle. Goal is to maintain that max number of rounds across the 5 cycles.
Strength: Dynamic Bench Press-Power Grip 1 x 8 @ 80%-Wide Grip 2 x 10 @ 70%-Close Grip 2 x 10 @ 65%
Update on the 2011 CrossFit Games
“Be miserable. Or motivate yourself. Whatever has to be done, it’s always your choice.”~Wayne Dyer
5k
http://www.bigcedar.com
(125lbs DL) 3 full +3 DL/ 3 full/ 3 full/ 2 full + 3 DL+6RD+5pu/ 3 full
Bench: 85lbs, 70 lbs, 65lbs
(135 lbs) 3+3DL+6RD/3/3/2+3DL+6RD+8PU/3
Bench 90/80/75
(155lb DL) 3 full/3 full/2 full/2 full/2 full + 2 DL
Bench: 90/80/75
(125lb DL) 3 full/ 2 full+3DL+6 Ring dips/ 2 full+3DL+9 Push ups/ 2 Full+ 3DL + 6 Ring Dips/ 2 full + 3DL
(95lb DL) 3full/2 full + 6 ring dips/3 full + 3DL/3 full/3 full
BP: 200/170/170/160/160
235lb DL: 2 Full + 3DL + 6 PU
2 Full
205lb DL: 2 Full
2 Full
2 Full + 1DL
315lbs DL – 3full+3DL/3 full + 3DL,6Dips/ 3 full x 3
Dynamic Bench Press: 65/55/70/65/65
WOD — (115lb deadlift)
3 full/2 full + 3 DL + 6 dips+ 3 PU / 2 full + 3DL + 6 dips / 2 full + 3 DL + 4 dips / 2 full + 3DL + 2 dips
or something like that….
(85 lb DL) 3 full for 4 rounds; 3 full+3DL on one round. Bench 60/55/55
BP: 110/95/95/90/90
WOD: 3 Full+3DL+6RD+7PU(205lb DL)/3 Full+3DL+6RD(185lb DL)/3 Full+3DL (for Rounds 3-5 using 185lb DL)
4 full x 5 rounds
4full+ 3 DL/ 3Full + 3DL + 2dips/ 3full/ 2full + 3DL + 6dips + 5PU/ 3 Full
(1)245×8 regular
(2)215×10 wide
(1)205×10 close
(1)185×10 close
(85 lb DL, I think?)3 Full+3 DL+6 RD/3 Full for 2 rounds/4 Full/3 Full+3 DL+6 RD
140DL
3/2+3DL/2+1DL/2/2