WOD 331

12 Minute AMRAP

8 Kettle Bells @ 53 lbs.
6 Goblet Squats @ 53 lbs.
4 Handstand Push-Ups (1 Ab Mat)

Rounds - 7

WOD 330

15 Push Jerk @ 115 lbs.
15 L Pull-Ups (band-assisted)
15 Push Jerk @ 115 lbs.
15 Chest-to-Bar Pull-Ups
15 Push Jerk @ 115 lbs.
15 Kipping Pull-Ups

Time - 10:26

Personal Bests

Push Jerk - 195 lbs.
Dead Lift - 285 lbs.
Back Squat - 255 lbs.
Squat Clean - 175 lbs.
Power Clean - 200 lbs.
Clean and Jerk - 195 lbs.
Shoulder Press - 130 lbs. (New PB)
Front Squat - 205 lbs.
Power Snatch - 145 lbs.
Overhead Squat - 150 lbs.
Push Press - 145 lbs.
Sumo Dead Lift High Pull - 135 lbs.
Hang Power Clean - 155 lbs.
Squat Snatch - 115 lbs.

WOD 329

Part A:
Shoulder Press
5 @ 75 lbs.
3 @ 95 lbs.
2 @ 115 lbs.
2 @ 120 lbs.
1 @ 130 lbs. (New PB)

Part B:
5 Rounds:
15 Walking Lunges (each leg)
10 Kettle Bells @ 53 lbs.
8 Muscle-Up Progression

Time - 11:09

WOD 328

3 Rounds:
7 Wall Balls
7 Pull-Ups

Time - 2:41

3 Rounds:
7 Sumo DeadLift High Pulls
7 Handstand Push-Ups

Time - 2:01

3 Rounds:
5 Wall Balls
5 Pull-Ups

Time - 2:09

3 Rounds:
3 Wall Ball
3 Pull-Ups

Time - 1:12

WOD 327

"CrossFit Games Open 2011 Qualifier"

10 Minute AMRAP:

30 Double Unders
15 Power Snatch @ 75 lbs.

Rounds - 3 Complete + 21 Double Unders
Total Reps - 156

WOD 326

Part A:
5 X 3 Push Jerk
3 @ 95 lbs.
3 @ 135 lbs.
3 @ 155 lbs.
3 @ 175 lbs.
1 @ 185 lbs.

Part B:
7 Single Arm Snatch (Each Arm) @ 30 lbs.
7 Box Jumps
7 Push-Ups

Time - 9:18

WOD 325

Snatch Work

Four 4-Minute Tabatas:
Air Squats
Push-Ups
Sit-Ups
Pull-Ups

WOD 324

Part A:
12 Sets of 2 Front Squats and 2 Push Press on the minute @ 95 lbs.

Part B:
WOD:
4 Rounds
12 Muscle-Up Progressions
12 Kettle Bell Swings @ 53 lbs.

Time - 7:55

Personal Bests

Push Jerk - 195 lbs.
Dead Lift - 285 lbs.
Back Squat - 255 lbs. (New PB)
Squat Clean - 175 lbs.
Power Clean - 200 lbs.
Clean and Jerk - 195 lbs.
Shoulder Press - 125 lbs.
Front Squat - 205 lbs.
Power Snatch - 145 lbs.
Overhead Squat - 150 lbs.
Push Press - 145 lbs.
Sumo Dead Lift High Pull - 135 lbs.
Hang Power Clean - 155 lbs.
Squat Snatch - 115 lbs.

WOD 323

"CrossFit Total"

Shoulder Press - 125 lbs.
Back Squats - 255 lbs. (PB)
Dead Lift - 275 lbs.

Total - 655 lbs.

WOD 322

"Fight Gone Bad III"

1 minute per movement, then one minute rest after the 5 movements for 3 rounds:
Box Jumps
Push Press
Rowing (calories)
Sumo Dead Lift High Pulls
Wall Balls

Total Reps - 255

WOD 321

Part A:
3 Overhead Squats @ 95 lbs.
2 Overhead Squats @ 115 lbs.
2 Overhead Squats @ 125 lbs.
1 Overhead Squats @ 135 lbs.
1 Overhead Squats @ 140 lbs.

Part B:
10-9-8-7-6-5-4-3-2-1
Overhead Squats @ 65 lbs.
Pull-Ups

Time - 9:15