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“CrossFit Total” Back Squat 1-1-1 Shoulder Press 1-1-1 Deadlift 1-1-1 Score is the sum of the best lift of each Compare to: 31/03/15, 21/11/14, 23/07/14,
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A) Front Squat: 6 x 3 reps @ 20X1 B) “Jackie“ For time: 1000m Row 50 Thrusters (20/15kg) 30 Pull-Ups Compare: 03/04/15, 03/09/14, 24/03/14, Sub. Jumping Pull Ups. Ensure full extension reached and correct height box. A) Push Jerk: 5 x 3 reps B) AMRAP 12 min: 6 Power Snatches (50/35kg) 6 Ring Dips 12 Alt. Pistol Squats A) Pull Ups: 5 x 5 reps @ 20X1 Tempo B) 4 rounds of 4 mins (w. 3 min rests): 25 American Swings (32/24kg) Run 400m Max Burpees in remaining time A) Deadlift: 5 x 5 reps @ 2111 Tempo B) For time: 21-15-9 reps Hang Power Cleans (50/35kg) 42-30-18 reps Sit Ups A) Back Squat: 5 x 5 reps @ 20X1 Tempo B) 15 minutes Pistol Squat Practice/ Progressions (Ankle mobility) C) AMRAP 10 min: 10 Burpee Box Jumps (24/20”) 50 Double Unders A) Power Snatch: 15 min to establish a 1RM B) “Vamos” AMRAP 20 mins: 16 (alt.) Forward Lunges (42.5kg/30kg) 8 Push Presses (42.5kg/30kg) 8 Ring Rows Compare: 07/04/15, 21/07/14, 04/05/13, A) 15 minutes Pistol Squat Practice/ Progressions (Ankle mobility) B) Tabata Wall Balls (9/6kg) Rest 2 min, then… C) Tabata Toes to Bar Rest 2 min, then… C) Tabata American Swing (24/16kg) A) Bench Press: 6 x 3 reps @ 2011 Tempo B) 5 rounds of 2 minutes Row for Calories Rest 3 minutes between rounds A) Bwd Lunge: 5 x 10 reps (alt.) B) Russian Swings: 5 x 20 reps C) “Annie” For time, 50-40-30-20-10 reps: Double Unders Sit-ups Compare to: 28/03/15, 21/10/14, 11/04/14, |
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