WODs for Week of 8/10

#1) This workout is not for time, do not be in a hurry. Do each set with adequate rest in between, 1-2 min roughly. You should fail/be very close to failure on every set so set your weights accordingly. start with approximately 66% of your one rep max (if you don't know then estimate) for your first set of 10 for each exercise.

3x (10,8,6) of:

Power clean and jerk ,

-Notice how she catches it on her shoulders and not with her hands. If your wrists are not flexible enough to do that then be careful when you are catching the weight.
-Pull the bar up and throw it up to yourself at a perpendicular angle to the ground.
-Start with the bar as close to your shins, if not touching, as possible.
-Your arms are straps. Do not bend your elbows until your legs are straight and are standing erect. This will allow you to recruit maximum leg power and transfer it to the bar
-In these videos she does a full squat when she receives the bar. That is not necessary. You can just catch it on your shoulders without squatting.
(http://media.crossfit.com/cf-video/cfj-nov-05/clean-n-jerk.wmv, http://media.crossfit.com/cf-video/cfj-nov-05/clean-n-jerk.mov)
and
(http://media.crossfit.com/cf-video/cfj-nov-05/clean.wmv, http://media.crossfit.com/cf-video/cfj-nov-05/clean.mov)

Dead Lift and Shoulder Press.

For the preceding three exercises you will complete one set of 10, 8 and 6 repetitions.

#2) 3x50m sprint, 3x100m sprint, 3/200m sprint. Rest as desired.

#3) 21,15,9 of Thrusters (65lbs) and Pull ups for time.

#4) As Many Rounds As Possible in 20 minutes of:

-20 Box Jumps
-20 Double Unders or 60 Single Unders. I strongly encourage you to do double unders regardless of how bad you think you are or how much you think you'll never be able to do them.
-20 push ups. No more doing push ups on your knees. I don't care how you get to and from, but you need to begin in plank or the "up position" without your knees on the ground and your back parallel to the ground. If when doing your push up you need your knees to touch the ground before your chest and/or leave the ground after your chest that is fine. But all the way up and down.