Swim/Crosfit 160112

Swim
200 Free
200 Pull
2 x 200 Negative Split (:20 rest)
4 x100 @ 1:45
50 Kick

Dead Lift Work
5x5 DL Warm up (135/155/175/185/185)

WOD
AMRAP 15 min(focus on technique versus speed)
1 DL
5 Each side, 25# KB Shoulder press while Squatting
10 Leg Raises - focus on keeping arch of back flat

9 rounds (205/215/225/235/245/255/265/275/285)

Did three more DL 295/305/315)

Crossfit 141114

5x5 DeadLift

255/255/255/265/265

AMRAP 10:00

20 yard walking lunge with 45# plate overhead
20 Flutters
5 Hand Release Push-up
3 115# Clean

5 Rounds exactly

Deadlift was definitely the max I could do 5x5.  In fact I went low on cleans as back was still tired.

Crossfit 141024

Strength 5x5

Deadlift:
5x 225/235/245/245/255

WOD:
21/15/9
Dumbell Snatch(45 Right/37.5 Left)
Toes overhead

Core:
4 x 1 min plank/:30 seconds Mt. Climbers