Back Squat 5-5-5 Then….. Back Squatting Lynne 5 Rounds Max Rep Body Weight Back Squat Max Rep Pullups (if you can’t do unassisted pullups yet, do 20 scaled pullups per round) Rest 2-3 Minutes between each round Each Round should be max effort! You should be so tired that you should not be able to
9am: Yoga 10am: Olympic Lifting Snatch: 6 x 2 @80% Snatch Grip Push Press: Test Triple 11am: Endurance 5 Rounds 400m Run 20 Hand Release Pushups 400m Run 20 Toes to Bar Bob Fudala and his men were hard at work Saturday re-designing our monkey bar rig. Those thick bars that everyone hated are now
Push Press: 3-3-3 Then… W/Partner Complete the Following: Cash In: 100Ft Push Press + OH Walking Lunges (R/L), 53/35 (2 KB) 100 Pull-ups (while partner holds from bar) 75 Alt Box Jumps, 24/20 50 Planking Burpees (1 partner holds plank, while other jumps over) 25 Ground to OH, 135/95 (while partner holds rack position) Cash
DeadLift 3-3-3 Then: 30 Double Unders 20 DeadLift 225/155 5 Hand Stand Pushups 30 Double Unders 15 DeadLift 225/155 10 Hand Stand Pushups 30 Double Unders 10 DeadLift 225/155 15 Hand Stand Pushups 30 Double Unders 5 DeadLift 225/155 20 Hand Stand Pushups 30 Double Unders 7:30 Strength Class Post Loads and Times to comments:
The CrossFit Total 1 RM Back Squat (3 attempts) 1 RM Deadlift (3 attempts) 1RM Press (3 attempts) Schedule: 9am-10am: Warm-up 10:05am: First Lift *The CrossFit Total is a fun bench mark event that we hold every quarter to help measure your strength level. You can be a beginner, intermediate or advanced athlete to participate.
5 Min EMOM: 3 Power Cleans, Heavy Then… W/A Partner, Complete the Following: 400m Run 42 Sumo Deadlift High Pulls, 95/65 50 Toes Through The Rings 40om Run 30 SDHP 40 Toes Through The Rings 400m Run 18 SDHP 30 Toes Through The Rings The CrossFit Total is this Saturday. For those of you who