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

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,