Month: July 2014

“CrossFit Total” Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep

Team WOD For Time 100 Wall Ball Sit-Ups 20/14 (Together, passing ball back and forth) 100 Shoulder to Overhead – 115/85 (One works, one rests) 100 Pull-ups – (One works, one rests) 800m Plate Run 45/25 – (Run together, One carries at a time)

Strength/Skill – 6 min EMOM – Even Min – 10 KB Swings Odd Min – 5 D.B. Thrusters (light) AMRAP 4 Minutes: 5 Deadlift (275/185) 10 Burpees Rest 3 minutes AMRAP 4 Minutes: 4 Squat Clean (135/95) 8 Ring dip Rest 3 minutes AMRAP 4 Minutes: 3 Power Snatch (135/95) 6 Handstand Push ups

Strength/Skill – O.H. Squat 6 x 2 “Snake Bite” 21-15-9: Squat Snatches, 95/65 C2B Pull ups

Strength/Skill – Deadlift 3 x 3 “The Bear Complex” 5 sets of the sequence: 7 rounds of: 1 power clean 1 front squat 1 push press 1 back squat 1 push press