Crossfit Brent: Road to the Crossfit Games

A.
Three sets, not for time, of:
Muscle-Up x 3-7 reps
Nose-to-Wall Handstand Hold x 60-90 seconds
Strict Toes to Bar x 8-10 reps

Done

B.
Four sets of:
Snatch Balance x 3 reps @ 70-80% of 1-RM Snatch
(pause for 1-2 seconds in receiving/bottom position)
Rest 2 minutes

Worked up to 135#.  Not good lowering these and not worth the injury of missing my shoulders.

C.
Six sets of:
Halting Clean Deadlift + Hang Clean
Rest 2 minutes
Pull barbell from floor to just above the knee and pause for 1-2 seconds – you should feel weight distributed through mid and rear foot, tension through your hamstings, and lats should actively pull the barbell into your thighs, then stand tall, then clean from the high hang position.

Worked up to 285#.  Recieved crappy news over the phon.  Workout went to hell.  Used a crappy bar with no flex today as well.

D.
Three sets for times of:
Row 500 Meters
50 Double-Unders
15 Handstand Push-Ups
Rest 4 minutes

Did a single round and quit.  Done!  Life's challenges are more important than Crossfit.