Crossfit Total

WOD~ "Crossfit Total"

3 attempts at each lift to reach your 1rm.

Strict Press
Back Squat
Deadlift

Add up your highest completed lifts from each lift to receive your total score. However post each lift- Ex: 110/250/275= 635

Snatching

Snatches are one of the toughest olympic movements to learn but when you succeed at them, they are also the most rewarding! Today we are going to work on improving our snatch skill, so game on!

WOD~
HPS 3x5
Then....

AMRP12
5 Snatch grip DL (95/65#)
5 HPS
5 OHS
Sprint 100m

Post weight sets and rounds to comments.

The evil bunny returns.....with a variation

WOD~

30 thrusters (65/45#)

30 box jumps

30 burpees

30 double unders
30 slam balls

30 pull ups CTB

Post times to comment.

The many faces of BZ and Brett's very talented photo taking ability.

WOD~

Bench 3x5

Then....

10-9-8-7-6-5-4-3-2-1

DB Squat cleans

K2E

Post weight sets and time to comments.

Boys doing pull ups....

WOD~ Sotts Press x3 Then... "Fractured Fran" 5rds: 9 thrusters (95/65#) 9 pull ups Post weight sets and times to comments.

Christine

Image taken from Crossfit Fast.

WOD~
DL 3x5
Then....

"Christine"
3rds:
500m row
12 BW DL
21 Box Jumps

Post weight sets and times to comments.

WOD~
Row 1k
40 DB Snatches (20/arm)
Row 750m
30 DB Snatches (15/arm)
Row 500m
20 DB Snatches (10/arm)

Post times to comments.