VolitionFitness

The workout:
AMRAP in 8 minutes of:
7 hang power snatch 95/65#
7 overhead squats 95/65#
21 double unders

Every rep counts.

see details here:  http://elementcrossfit.com/index.php/challenge/59-element-crossfit-challenge/733-element-crossfit-challenge-online-1

Yeah, 3 on 1 off means today is a rest day.

Element Crossfit Challenge gets posted at midnight!

Powerclean Elisabeth:
21-15-9
Powerclean 135/95"
Ring dip

Post time to comments.

Front Squat  3-3-3

and then...

For time:
Row 500m
5 double-unders
Row 400m
10 double unders
Row 300m
15 double unders
Row 200m
20 double unders
Row 100m
25 double unders

There really is no sub for double unders.... however if you absolutely can't do them.... skip singles x5

Post loads, time and experiences to comments.

Deadlift 5-5-5

and then...

Helen - 3 rounds for time:
400m run
21 KB swings 1.5/1pood
12 pull ups

Post loads, time and experiences to comments.

AMRAP in 10 minutes:
4 handstand push ups
8 KB swings
12 GHD situps (or normal situps if you don't have a GHD)

Post experiences and rounds to comments.

Get some rest.

Bench Press 5-5-5
* once again... work up to something significantly heavy.  Increase within reason for the last set.

rest 5 mins...

3 rounds:
Row 250M
Max. Pull-ups

Post loads, time for each row, and reps to comments.

Weighted pull ups:
5-5-5
*you can work on pull ups for a while if you don't have them yet. 

rest 5 mins...

4 rounds for time:
9 overhead squats 75/45#
9 push ups

Deadlift:
5-5-5
* none of these should be "warm-up" sets... warm up with a couple sets of something "light"

rest 5 mins...

15-12-9
Back squat 135/95#
Push Press 135/95#

Post loads, time and experiences to comments.
Don't get lazy on the squats, keep the midline stable.