CrossFit Totals

Max Back Squat

Max Shoulder Press

Max Deadlift

Combine the sum of all three lifts to get your Total….

Back squat 135
Shoulder press 70
Deadlift 190

So excited about my shoulder press and deadlift. Went up 65 points from totals 3 months ago.

500m Row
40 Air squat
30 sit ups
20 push ups
10 pull ups

5x Barbell Complex

• 5 Deadlift
• 5 Hang Clean
• 5 Front Squat
• 5 Push Press

95#-135#-155#-155#(fail)-155# (unbroken sets)

For Time: 5 Rounds of:

• 12 KB swing at 50#
• 12 butterfly situps

5X2 Bench Press (205)
Max Reps Bench Press (135,95) 16

5 minute AMRAP
-20 Double Uders
- 5 Burpees
1 minute break
5 minute AMRAP
- 20 Airsquat
- 5 T2B

HSPU & Renegade Rows
5 x 5

50-30-20
Swings (53/35)
Pushups
Battling Rope Chops or Sledge

Cash out = 25 burpees

Did OH swings with 35 lb

Run 5k

I had to guess using the car odometer, but this should have been right around 3.1 miles.

This felt great, even easy. Even after all my training for the half marathon a few years ago, this was the easiest 3+ mile run ever. It totally convinced me that CF is a great tool for GPP.

Pre WOD:
5x2 Bench Press (205)
1 max set @ 135#/85# 16

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5 minute AMRAP
-20 DU's
-5 Burpees

1 minute break

5 minute AMRAP
-20 Airsquats
-5 T2B

Double under amrap in 2 minutes.

5x5 Floor Press (135, 155, 175, 185, 205)

For time:

50 double-unders
15-12-9 of:
Bench press (135)
GHD situps

50 double-unders

FOAM ROLLING!!!
Note: my hip was bugging me so I programmed a different WOD than the class

La myrtsin treenit up, ylösvedot, maastavedot, selkä, jalat. Duration 1.5h. Lämmittely 20min juoksumatto.