CrossFit Total

3 attempts at each lift to find your 1 RM.
max of 3 failed attempts throughout and a 30 min time limit.

• 1 RM back squat - 155 lbs
• 1 RM press - 70 lbs
• 1 RM deadlift - 175 lbs

Score: 400 lbs

10 unbroken wall balls - used 10 lbs
10 box jumps (24/20)
20 unbroken wall balls - used 10 lbs
20 box jumps (24/20)
30 unbroken wall balls - scaled to broken wall balls
30 box jumps (24/20) - used 10 lbs

• 15 minutes time limit *

-Peg board 3 Times against time

Metcon 5 rnds for time:

-Run 200m
-10 t2b
-10 hip extension

Overhead squat 1-1-1-1-1 reps... 93, 93, 98, 103, 108* (new PR)
Front squat 1-1-1-1-1 reps... 103, 113, 118, 123F, 123F
Back squat 1-1-1-1-1 reps... 133, 138, 143, 148F (*new PR)

Try to increase the load on each of the fifteen sets.

lepoja

Thursters 15x95 unbroken, then 3 sets of 3 with 10 seconds between

Squat Clean 1 RM

5 min AMRAP
5 Ground to Overhead 155/105
12 Wallball 20/14 10ft

I did 5 Rounds

2 min Rest

5 min AMRAP
10 KBS 1.5/1pood 10 KB SDHP
1.5/1pood
10 Over the Bar Burpee

I did 2 2/3 +5

2 min Rest

2 min DU

I did 103 reps

"randy" for time:

75 snatches at 45lbs/75lbs