Training:

A1. DeadLift – 5 TnG reps, 90kg; rest 20 sec

A2. AMRAP HSPU in 90 sec; rest 4 min x 4

B. Row sprints – 25 sec @ 1:29 pace.; rest 1min b/t sets x 6

C. Toes to bar – 15 x 4sets; rest 1 min b/t sets

Training:
3x7 power jerks, 60kg
3 sets max strict pull-ups
AMRAP DU, 10min
AFAP, 1000m row

AMRAP: 30min
400m run w/ 20lb medicine ball overhead
20 wall balls
50m broad jumps -> 100m run -> 50m broad jumps
30 DU
15 box jumps, 20"

Crossfit Games "Helen" 2010:

1200m run
63 KBS, 24kg
36 pull-ups
800m run
42 KBS
24 pull-ups
400m run
21 KBS
12 pull-ups

Time: 24:48

Partner WOD:

Each pair must complete
200 DUs
100 burpees
200 sit-ups
100 KB swings, 24kg
200 box-jumps, 20"
followed by 1 mile run together

Time: 29:14

Training:

A. 4x6 strict press, 50kg
B. 4x5 dead lifts, 110kg
C. 3x20 ring push-ups
D. 4x20 GHD sit-ups

1 min rest between all sets

WORK: 20 min gymnastics training
(10 muscle-ups completed)

WOD: AFAP
300m row
20 push-press, 50kg
20 dball slam, 30lbs
300m row
15 push-press
15 dball slam

300m row
10 push-press
10 dball slam

300m row
5 push-press
5 dball slam

Time: 12:50

WOD: AMRAP 20 min

3 power snatch, 50kg
6 overhead squat, 50kg
9 bar-2-chest pull-ups

Rounds: 9 completed

Training:
5x2 squat snatch, 50kg
3x3 front squat, 70kg

Gymnastics:
2x3 muscle-ups
4 sets weighted pull-ups
3 sets ring dips

WOD,  AFAP:
20 burpees
15 snatch, 40kg
200m run
15 burpees
12 snatch
400m run
10 burpees
9 snatch
800m run

Time: 13:58

Training day:
5 sets of 2-2-2, 80% back squats, 3 min rests between sets
60kg-69kg-78kg-87kg-87kg

over-head snatch squats
3 sets of 1-2-3-4-5 @ 35kg

5x400m run
1:20, 1:18, 1:15, 1:13, 1:12

Train Day

6 sets of power jerks, 90% max
each round, 4 reps with 10 secs rest between reps
3 min rest between sets
weight: 50kg, 59, 68, 59, 59, 50

then
20x hill sprints

AMRAP
9 power cleans, 50kg
9 burpees with bar jump (1 rep is burpee both sides of bar)
20 DUs
Rest 2 min
6 hang cleans, 50kg
6 bar jump burpees
20 DUs
Rest 2 min
3 squat cleans, 50kg
3 bar jump burpees
20 DUs

Results: 2 + 3 + 4