WOD 120417:

BB Gymnastics
1) 5X2 1 Hang Power Clean + 1 Push Press + 1 Front Squat + 1 Push Jerk @ 65% (of 1RM Clean & Jerk) – rest 75 sec.
Notes: Each set of the above complex should be repeated for 2 reps. One set is the sequence (complex) listed above performed twice through.
Strength
1) 12 Minutes to establish a 1RM High-Bar Back Squat.
Notes: Take no more than 4 attempts. Start at approximately 80-85% of your old 1RM, then work to 90-95%, then either match or beat your old PR.
2) 3 X ME Strict HSPU – rest 2 minutes.
Notes: Standard is hands on floor and head to floor. Hands must be inside elbow width.
Conditioning
3 rounds for time of:
100 Double-Unders
20 Pistols (10l/10r – apportion in any way)
10 Push Jerks 155/105#

GROUP 3 Conditioning
“Helen”
3 rounds for time of:
Run 400m
21 KBS 24/16kg
12 Pullups

BB Gymnastics
1) 175#

Strength
1) 345#
2) None (Bad shoulders)

Conditioning
7:50

G3 Conditioning
7:34 (PR) 

A.  Clean and Jerk a heavy single
B.  "Helen"
Run 400m
21 KB Swing (53)
12 Pull Ups

C.  Snatch a heavy single
D.  Front Squat 6 x 2 @ 235#

A. 245#
B.  7:49
C.  185#
D.  complete

Benchmark "Helen" / Benchmark "Grace"

3 Rounds for time of:
400m Run
21 KB Swings @ 53#
12 Pull Ups

Time: 7:39

Then:
"Grace"
30 Clean and Jerk @ 135#

Time: 2:48

Biola CrossFitters

Back Squat 5x3
then:
2,000 meter row for time