CrossFit Totals

Max Back Squat

Max Shoulder Press

Max Deadlift

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

Back squat 115 - did heavier the night before :(
Shoulder press 60*
Deadlift 165 - did not have time to try heavier

340-reduction from last Totals :(

800m run
21 jumping lunges
21 burpees
50 hammers

400m run
15 jumping lunges
15 burpees
25 hammers

800m run
9 jumping lunges
9 burpees
50 hammers

Max rounds in 3 minutes of:
3 Power cleans 135/95
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles. Start the next cycle where you left off on the last cycle.

Post rounds completed for each of the 5 cycles.

Original numbers 15 rounds with 45lbs.

Had to mod due to a bad wrist (bad form...go figure). Did med ball cleans 14lbs, abmats and squats.was able to get 17.

Max rounds in 3 minutes of:
3 Power cleans 135/95
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles. Start the next cycle where you left off on the last cycle.

Post rounds completed for each of the 5 cycles.

17+2

Enjoyed this one. My PCs keep getting more effecient, and I think it helped me out a bunch here. I could have done better but my hands were starting to blister. May have over-chalked.

Day 15 of 100 Burpee Day Challenge

Day 5 of 100 Overhead Squat Day Challenge (45lb Bar)

In teams of two, with only one person working at a time and all work spread evenly, complete the following:

• 100 x toes to bar (ie. 50 each)
• 100 x burpees
• 100 x air squat
• 100 x 30kg push press
• 100 x sit up
• 1000m run (each person)

TABATA - air squats (8 rounds)

3 rounds: 12 x 40kg front squat

3 rounds: 5 x 40kg thruster

6 rounds fo the following for time:

• 6 x deadlift
• 6 x hang clean
• 6 x front squat
• 6 x push jerk
• 6 x OHS

RX = 40kg/30kg

Power clean 1-1-1-1-1-1-1 reps
95, 115, 135, 155, 175, 205, 215F

Day 16 of 100 Burpee Day Challenge

Day 6 of 100 Overhead Squat Day Challenge (45lb Bar)

Row 1000m (subbed with 100 SDLHP @ 45#) don't have row machines yet)
50 thrusters @ 45#
30 pull-ups