Strength/Skill: 3-3-3-3-3 Power Snatches
WOD: 4RFT
15 Backsquats (95/75)
30 Sit Ups
Run 200m
Strength/Skill: 3-3-3-3-3 Power Snatches
WOD: 4RFT
15 Backsquats (95/75)
30 Sit Ups
Run 200m
Skill/Strength: 1RM back squat
WOD: 10 min AMRAP
Run 200m
10 OHS (95/65)
Strength/Skill: 5×3 front squats and 5 shoulder external rotations each arm between sets
WOD: 3RFT
400m run
20 bent over rows (95/65)
10 back squats
20 push presses
10 walking lunges
Strength/Skill: 3 rounds of 200m farmer carries and 10 partner leg throws
WOD: 4RFT
3 mins to run 200m
then max back squats (135/95)
Rest 1 min
Strength/Skill: 3-3-3-3-3 pause back squats
WOD: Run 600m
10 burpees
Run 400m
10 burpees
Run 200m
10 burpees
Strength/Skill: Rope climb technique and practice
WOD: 4RFT
Run 200m
10 back squats (135/95)
2 rope climbs
Strength/Skill: Split Jerks 3-3-3-3 with 5 floor YTWs between
WOD: Run 200m
Then 21-15-9
Back Squats (135/95)
HRPUs
Then Run 200m
CrossFit Total
You will warm up each lift and then have 3 attempts to get a max for each one. They must be completed in the following order:
Back Squat
Shoulder Press
Deadlift
Your score is your combined weights for each lift!
Strength/Skill: 4 rounds of 10 front rack lunges and 10 ring push ups
WOD: 4RFT
5 front squats (135/95)
10 push presses
15 back squats
25 sit ups
Strength/Skill: 5×5 1/4 back squats and 30 seconds hollow hold between
WOD: 15 min AMRAP
15 SDHP (95/5)
10 floor bench presses
5 C2B pull ups
Run 200m