CrossFit Total

STRENGTH

“CrossFit Total”
3 attempts to establish 1 Rep Max
Squat
Deadlift
Strict Press

WOD
10 minute AMRAP
5 Pull-ups
10 Burpees
15 Squats

FINISHER
500m Row

Front Squats

STRENGTH/SKILL

5 x 1 Squat Clean

5 x 1 Front Squat

Set new 1 RM

WOD

7 Rounds of:
7 Front Squats @ 185/95#
7 Pull-ups

FINISHER

5 minutes Max UB Double Unders

PR Week

STRENGTH/SKILL

5 x 1 Snatch

5 x 1 OH Squat

WOD

21-15-9
OHS @ 95/65#
Bar-Facing Burpees

FINISHER

3 x ME Pull-ups

Mike LOVES Burpees!

On The Minute

STRENGTH/SKILL

7 Kettlebell Sumo Deadlift High Pulls
On the Minute for 7 minutes

WOD

1-2-3-4-5-6-7-etc.
Add one rep on the minute of
Handstand Push-ups
Pull-ups
Til failure, then rest one minute and work back down.
20 minute time cap.

FINISHER

5 minutes Max Unbroken Double Unders

Anyone beat Lily? She got 114!!!

Post reps to comments.

The Nooners!

Evils

STRENGTH/SKILL

5 x 1 Cleans

5 x 1 Front Squat

Find new 1RM

WOD

10-9-8-7-6-5-4-3-2-1
DB Evils
1-2-3-4-5-6-7-8-9-10
Pull-ups

They’re called Evils for a reason! It’s basically a burpee on steroids. Do a burpee with dumbbells straight into a squat clean. Add a thruster for an extra punch!