9am Karisa knows karate and she will chop you down. Hi-YA! Bring a friend.

Buy in: Tabata downdog progression. Squat mobility.

Back Squat 2x5@55,65%, 1x max reps@75% (add 10 pounds to your previous cycle 1rm)

then for time complete 10-9-8-7-6-5-4-3-2-1 reps of:

Wall Balls 

Burpees

Buy In: Run the Southern Star loop. Mobilize. Complete 3-5 warm-up sets of split snatches to prepare for the workout.

CrossFit Games 2012 Track Triplet

3 rounds for time of

8 Split Snatches alternating legs 63/115

7 Bar Muscle Ups (sub 7 pull ups and 7 dips)

Run 400 meters

see video for reference. In the first set Dave Lipson fails to alternate his feet on the split snatch. Don't be Dave Lipson.

Buy in: unloaded barbell complex 8 reps each- hang power cleans>push press>back squat>behind the neck shoulder press> rdl>bent over row>thrusters

Thruster: 2x5@55,65% 1x max reps@75%

then with a partner-

copied and pasted from CrossFit Undone Rumble in the Valley Comp page (Dunlap, TN):

"Cluster's Last Stand"

AMRAP7 ascending ladder (1/1; 2/2; 3/3; etc) of Clusters and Pullups. 
One partner will work at a time. Partner 1 will do the odd rounds. Partner 2 will do the even rounds. 
RX: 135/95 on the barbell with pullups
Scaled: 75/55 on the barbell with jumping chest 2 bar pullups

Buy in: new Tabata progression!- Grab a pair of 2.5 or 5 pound plates and hold one in each hand- Lateral raises>front raises>rear delt flyes>straight arm pushbacks repeat. Use the plates for 10 reps of the traditional shoulder complex.

Bench Press- We are beginning a new cycle of 5/3/1. Per the guidelines of Jim Wendler's program, add 5 pounds to your 1RM. Todays percentages are 2x5@55,65 and 1x max reps@75%.

Finisher: 400 meter Farmer's carry w/kettlebell or dumbbell in each hand.