MITTE & WEILIMDORF


Deadlifts

15-20 min to find and work up to new 5RM

Then for time (using 5RM weight): 
2 deadlifts
4 pull-ups
8 double unders
2 deadlifts
8 pull-ups
16 double unders
2 deadlifts 
16 pull-ups
32 double unders
2 deadlifts
8 pull-ups
16 double unders
2 deadlifts 
4 pull-ups 
8 double unders

Advanced:
Continue to 
2DL
32 Pullups
64 double unders 
and back down

MITTE & WEILIMDORF

Bench Press 8x5x5x3x3

then

"FIGHT Gone Barbell"

4 rounds:
1 min HP cleans
1 min Barbell to Chest Push-ups
1 min Lateral Bar Burpees
1 min Barbell Roll-outs
1 min rest

Count total number of reps

MITTE & WEILIMDORF
Part A: Not For Time, work up to a 3RM on Back Squat

 Part B: For time

        Cash in:  50 wall balls
then 21-15-9
Front Rack Lunges (in place) (25/40)
Toes to Bar
Cashout: 50 Wall balls

MITTE & WEILIMDORF

Not For Time (3 rounds)
Round 1:  2 Strict Press, 2 Push Press, 2 Jerks
Round 2: add weight then 2 Push Press, 3 Push Jerks
Round 3:  Add weight, 4 Push Jerks

then

“Jack”  (scaled version)

14 min AMRAP:
10 Push Press (25/40)
10 American KB Swings (12/18)
10 Box Jumps


Advanced:
"Jack"  (Rx version)

20 min AMRAP:
10 Push Press (35/50)
10 American KB Swings (16/24)
10 Box Jumps


Crossfit WOD "Jack" honors Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash.  He died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

MITTE & WEILIMDORF

Clean and Jerk Technique

then, for time:

1-2-3-4-5-4-3-2-1 (rep scheme)
Ground to Overhead (35/50)
with one round of "Cindy" between each set

Advanced:
1-2-3-4-5-6-7-8-9-10 (rep scheme)
(30 min time cap)

For some extra motivation, see clips from the original Spealler vs. Khalipa
https://www.youtube.com/watch?v=ALx0M02BnOU