Clean 1 RM

5r3s
5r2s

Rv+ty

Shoulder press 4x5@82,5%

WOD

15min to establish a 1RM deadlift

POST WOD

mobility and/or mashing

building to 1rm
10- 5-5-3-1-1-1

Deadlift 1 RM

For time (i go you go)

120 DL 90/60
120 KB AS 24/16
120 Alt Pistols
120 Push Ups
120 Burpees over the bar

Total 90 min
2 sets of: 10 thruster 15/25 kg, 12 KBS 20 kg, 14 lunges, 10 abs, 10 backs
1 set of: 6 thruster 30 kg, 6 KBS 20 kg, 6 abs, 6 backs

Workout of the Day
A.
Every two minutes, for 16 minutes (8 sets):
Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 2 reps @ 90%
*Set 8 – 1 rep @ 90%

B, C and D.
“The 2008 CrossFit Games…Minus the Hill…and compressed into 30 minutes”
Against a running clock, perform the following for time:
“Chest-to-Bar Fran” > Fran
Complete rounds of 21, 15 and 9 reps of:
Thrusters (95/65 lbs)
Chest-to-Bar Pull-Ups > Pull ups
Result: 7.20

C and D not done.

Rest until the clock hits 10:00, and then…
Five rounds for time of:
5 Deadlifts (275/185 lbs)
10 Burpees

Rest until the clock hits 20:00, and then…
For time:
30 Squat Clean & Jerks (155/100 lbs)

E. Pull up practice for 15 reps.

Five sets of eight reps. 70% from max. 3 minutes between the sets.