CrossFit Total

Max Back Squat. 315 PR

Max Shoulder Press. 135 PR

Max Deadlift. 405 PR

Total…. 855 PR

140 min
Warm up EMOM12 + 8 min mob.
- 30 bfly

1.Gymnastics
A. MU practice for 60 min
- Drills: RS, TWB, HTR
- 2 swing + 1 MU x 8
- 2 swing + 2 MU x 3
- Total of 14 MU

2.WL
A. Snatch balance + Overhead squat
1+2 Build to 70% effort
- 25 25 30 35 40 42.5 kg

3.Aerobic work
A. For 60 minutes:
3 min Erg - AB
10m Seal walk (Slow and controlled)
3 min Erg - slo
10 Hips down push ups
3 min Erg - run
10+10 Deficit split squats - 12 kg
Total of 4 rounds + 3 min ski erg
130/151

5 Bent over Row @70KG
10 Push UPS
10 Dips @5KG

Gotta keep it brief today. I have an interview at 1:30 and errands I gotta run before that (wish me luck!)

WOD
5 rounds:
5 power cleans at 67 lbs
10 burpees

9:36

I didn't record my previous time on WODstack but I found it on an old log: 11:37. Which means I beat my old time by 2 minutes!

As I lay on the ground, post-wod, catching my breath, my Crossfit "buddy" comes over to me and hovers over my face. Thank goodness he didn't drool on me.

5x3 deadlift @ 315

1x15 dealift @ 255

Tabata GHD 9,9,9,9,8,8,8,8

90 min
Warm up EMOM12 + 7 min mob.
1.Gymnastics
A. HSW practice for 15 min
- 30 m.

B. BMU practice for 15 min
- 10 x 1 reps

C. Chest to bar + butterfly pull up practice
- Bfly pull up - 6 7 5 5 5 7
- CTB (kip) - 4 3 3 8 8 = 25 reps

2.Conditioning
A. Every 4 minutes for 20 minutes:
8 Burpee box overs
10 Pull ups
15 Cal bike
Times: 2.05, 2.07, 2.06, 2.06, 1.58

3. Accessory
A. 2 rounds: WL 101 Hip flow

Max Back Squat: 115
Max Shoulder Press: 75
Max Deadlift: 195
Total: 385

15 min AMRAP
- 15 burpees
- max Chest 2 Bar pullups

= 7 rounds, 68 pullups

5rounds for maximum effort.

One round is: 6-4-2 kb swing & goblet squat
Heavy kb 28+ kg.
After that 20 cal assault bike
3min rest.

30 reps of:

• Box jumps (30 inches)
• Pullups
• KB swings (55#)
• Overhead walking lunges (45#)
• Toe 2 Bar
• Push Press (75#)
• Back extensions (45#)
• wall ball ( 12 ft target)
• burpees
• 60 double unders