Official Crossfit Warmup

Play Futsal.

Jackie
1000M Row
50 Thrusters (35#)
30 Pull-ups (Sub Hand Release Push-ups)

Diane
21-15-9
Deadlift (225)
HSPU

Used 135#. Could do 145#

Previous time: July 2, 2012 - 9:46, 135#

Strength - Build to a heavy single Deadlift, attempting a PR if the weight allows.

WOD

CrossFit Games Open WOD 11.2

AMRAP in 15 minutes of:

Deadlift (155/100#) x 9 (135)
Push-up (Hand-Release) x 12
Box Jump (24/20″) x 15

"Sean"

Ten rounds for time of:
11 Chest to bar pull-ups
75 pound Front squat, 22 reps

ESTABLISH TRAINING MAX FOR BACKSQUAT:
We will review technique and how to spot for backsquat. Make sure you write/log your 1RM. Remember also, if you don't feel comfortable going for a true 1RM, you can have calculate based off of 2 or 3RM.
*Please watch video clip from squat expert Dave Tate on the box squat. Note: we aren't box squatting but the technique cues are superb.

Conditioning:
30-20-10
OHS (35% bodyweight) or backsquat as sub (35% 1RM)
Ring pushups or regular pushups
My Max: 1 rep 130lbs

12 Minute AMRAP:
5 Knees to Elbows
7 Pushups
9 Squats

“Jackie”
Row 1000m
50 Thrusters 45/35
30 pull ups

Finished RX

CrossFit Total

Back Squat 1rm <--120 :(

Shoulder Press 1rm <--60 ;)

Deadlift 1rm <--170 :)

The total weight of each 1rm is your CrossFit Total

For time
1000m row
80 squats
60 sit-ups
40 push-ups
20 pull-ups