Cindy
20-minute AMRAP: 
5 pull-ups
10 push-ups
15 squats

8-minute AMRAP, with a partner: 
3 power cleans
3 front squats
3 jerks
(155/105 lb.) 

Rest Day

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Read How Ron De La Torre Won at Life from the CrossFit Journal

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Reminder: The CrossFit Santa Cruz Holiday Party is Friday, December 15 at Harbor Cafe! All details are on the whiteboard at the gym. Hope to see you all there! 

Wendler Week 3 - Deadlift
Using 90% of your 1RM
75% x 5
85% x 3
95% x max set 

3 rounds for time: 
Run 400 meters
12 power snatches (115/75 lb.)
6 bar muscle-ups

Establish a 1-rep-max push press

Run around the block 

Push press (using 80% of your new 1-rep max)
3-3-3-3-3
*Followed by a max set using 50% of your 1-rep max

Fight Gone Bad!
3 rounds, 1 minute at each station: 
Wall-ball shots (20/14 lb., 10/9-ft. target)
Sumo deadlift high pull (75/55 lb.)
Box jump (20 in.)
Push press (75/55 lb.)
Row for calories
Rest
*Score is total reps

Watch Fight Gone Bad Demo and Explanation from CrossFit Founder Greg Glassman

Rest Day

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Read Ordahl's Ordeal from the CrossFit Journal 

Front squat
10-5-3-1-1-1-3-5-10

Wendler Week 2 - Deadlift
90% of 1RM
70% x 3
80% x 3
90% x max reps

5 rounds for time: 
15 toes-to-bars
15 handstand push-ups

CrossFit Lift Off Workout 3
12-minute AMRAP: 
25 pull-ups
50-calorie row
100 overhead squats (45 lb.)
50 box jumps (24/20 in.)
25 pull-ups