Wednesday, 7-19-17
CrossFit Total
You have 15 min to find your 1RM on…
- Back Squat
- Shoulder Press
- Deadlift
CrossFit Total
You have 15 min to find your 1RM on…
Strength/Skill – Hang Squat Snatch 3-3-3-3-3 21-15-9 O.H. Squats 95/65 Push-ups (Hand Release) KB Swings 53/35 The 9 foods the U.S. Government is Paying you to Eat article via The Atlantic In 2009, the federal government spent $12.3 billion in payments to America’s farmers. The number was cause for celebration, and not only among the…
3 Rds each, then rest 30/24 Calorie Row 30 Push Ups rest 2 minutes 30/24 Calorie Row 30 Wall Balls rest 2 minutes 30/24 Calorie Row 50′ Overhead DB Walking Lunge – Right Arm 50′ Overhead DB Walking Lunge – Left Arm
Strength/Skill – Clean Pulls 3-3-3-3-3 This guys take-off is so-so. His back could be more extended or at least flatter. So….ignore take off and watch the second pull 12-9-6-3 reps for time of: Hang Power Clean 135/95 Bar Facing Burpees
60/45 Cal Row 45 wall Balls 20/14 15 MU ( 15 C2B and 15 Dips or 20 Pull Ups and 15 Dips) 48/36 Cal Row 36 Wall Balls 12 MU (12 C2B and 12 Dips or 18 Pull Ups and 12 Dips) 36/27 Cal Row 27 Wall Balls 9 MU (9 C2B and 9 Dips…
Strength: Pausing Back Squat With a 5 second pause in the bottom of the squat, build to a heavy set of 3. 7 Rounds: 7 Power Cleans (95/65) 7 Thrusters (95/65) 7 Lateral Barbell Burpees
Strength/Skill – Bench Press 5×3 5 R.F.T. 40 D/U’s 10 Push Presses 155/115 200m Run Cool Down 10 x 5 Pull-ups