Crossfit Brent: Road to the Crossfit Games

A.
Eight sets of:
Tempo Front Squat @ 31X1 + Front Squat
Rest 2-3 minutes
Three second descent to the bottom of the front squat, then pause for one full second (“one-one thousand”) and get up to standing as quickly as possible, then reset, breath, tighten up and perform another front squat with no tempo restriction. Build to the heaviest load possible.

Worked up to 315#

B.
Three rounds for time of:
10 Power Cleans (135/95 lb)
20 Barbell Weighted Walking Lunges (135/95 lb)
30 Pull-Ups
Rest exactly 3 minutes, and then . . .

11:50 w/supinated grip

C.
Three rounds for time of:
Run 800 Meters
30 Kettlebell Swings (32/24 kg)

x45kbs @ 2pd.  Calves cramping from B.  Not sure if it was lunges, jumping off pullups, or early afternoon running session.  Calves were not happy on the jog so just decided to hit KBS and shoulder work.

OPTIONAL A.M./Additional Session:
A.
Easy 1-Mile Warm-Up Run
B.
Ten sets of:
Run 90 seconds @ 70-75%
Run 30 seconds @ 85-90%

Done