Monday 6/1/20…CrossFit Total

CrossFit Total

Back Squat 1 rep max

Shoulder Press 1 rep max

Deadlift 1 rep max

Saturday 4/01/20 – Fight Gone Bad

“Fight Gone Bad”

3 rounds, 1 min per station, of:

Wall Ball, 20/14 lbs, 10/9 ft

Sumo Deadlift High-pull, 75/55 lbs

Box Jump, 20 in

Push Press, 75/55 lbs

Row Calorie

Rest 1 min

Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.

Friday 8/11/19…”Fireman’s Run”

Part A
Build to a max Complex of:

1 Deadlift
+
1 Hang Power Clean
+
1 Shoulder to overhead

Part B
As many reps as possible in 10 mins of:

“Firemans Run”
3 Deadlifts, 70/50 kg
3 Hang Power Cleans, 70/50 kg
3 Push Jerks, 70/50 kg
6 Deadlifts, 70/50 kg
6 Hang Power Cleans, 70/50 kg
6 Push Jerks, 70/50 kg
9 Deadlifts, 70/50 kg
9 Hang Power Cleans, 70/50 kg
9 Push Jerks, 70/50 kg …

Continue adding 3 reps each round to each movement until time expires

Friday 9/8/19…Mary or Cindy

As we continue the programming theme of the CrossFit Games week we look towards this classic body weight benchmark.

Choose 1 of the Following
“Cindy”
20 Min AMRAP
5 Pullups
10 Push Ups
15 Squats

or

“Mary”
20 Min AMRAP
5 Handstand Pushups
10 Pistol Squats
15 Pullups

Linda…. 24/5/18

Girl Bench

CrossFit Daily WOD

“Linda” AKA 3 Bars of Death
Rx’d
10-9-8-7-6-5-4-3-2-1 reps, for time of:
Deadlift @ 1 1/2 times BW
Bench Press @ BW
Squat Clean @ 75% BW (power can be subbed)

When Scaling please adjust weight that 12-15 unbroken reps should be achieved

Scaled/Fitness
10-9-8-7-6-5-4-3-2-1
Deadlift, 100/65 kg
Bench Press, 60/35 kg
Power Clean, 40/30 kg

50+
10-9-8-7-6-5-4-3-2-1
Sumo Deadlift
Bench Press,
DB or Barbell Power Clean,

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