2/29/16
Crossfit Total 1rm Back Squat 1rm strict press 1rm deadlift Lets get some PRS and crush week one!
Crossfit Total 1rm Back Squat 1rm strict press 1rm deadlift Lets get some PRS and crush week one!
16.1 20 min AMRAP 25ft Overhead Walking Lunge 95/65 8 Bar Facing Burpee 25ft Overhead Walking Lunge 95/65 8 Chest to bar pull ups Scaled: 25-ft. front rack walking lunge 45/35 8 bar facing burpees 25-ft. front rack walking lunge 45/35 8 jumping chin-over-bar pull-ups
Strength 3×10 Front Squat @ 60% of 1RM front Squat Conditioning 21-15-9 Shoulder to Overhead 135/95 KB swing 53/35 *10 min cap*
CINDY 20 min AMRAP 5 Pull up 10 Push up 15 Air squat
Strength 3RM Push Press Conditioning 4 Rounds for time 10 Hang Power Clean 155/105 40 double Under * 12 min cap*
Percentage Test #4 For Time: 20 Back Squat @ 70% of 1RM Back Squat 20 Deadlift @same weight as back squat *8 min time cap* Conditioning 7 min AMRAP 6 Burpee Box Jump Over 24/20 2 Toes to Bar 6 Burpee Box Jump Over 24/20 4 Toes to Bar 6 Burpee Box Jump Over […]
Freaky Friday
Strength 10 rep max back squat Conditioning 9 min amrap 15 deadlift 165/115 12 HSPU 9 Front Squat 165/115
14.4 14 min AMRAP 60 cal row 50 Toes to bar 40 Wall ball 20/14 30 Power Clean 135/95 20 Muscle up
Strength 1RM Front Squat Conditioning 3 Rounds 10 Thruster 135/95 20 Burpee 60 Double Under *14 min CAP*
Percentage Test #3 2 min AMRAP Strict Press @ 65% of 1rm strict press -rest 1 min- 1 min AMRAP Shoulder to Overhead @ 75% of 1rm strict press *score is combined reps on both amraps Conditioning 7 Min AMRAP 2 Chest to bar pull up 2 Box Jump Over 30/24 4 C2B Pull […]
Freaky Friday WOD