CrossFit Totals

Max Back Squat. 285 PR

Max Shoulder Press. 140 PR

Max Deadlift. 375 PR

Combine the sum of all three lifts to get your Total…. 800 PR

For time:

- 100 DUs

15,12,9

• power cleans (155#)

- burpees

• 400m run

5x3 floor presses, 245 lbs last set.

This was a grinder for me. Little leg left after the run this morning.

5 rounds
400m run
30 single leg box jumps
30 med ball cleans

I was only able to complete to rounds. I wanted to do more. I did single leg step UPS using a 20 in box and a 16 lbs wallball.

Pre WOD 5x3 Floor Presses (165lbs)

For time:

100 DU's (Did 150 Singles)

15-12-9

Power cleans (85 lbs)
Burpees

400m Run

Couldn't really focus after I busted Hinny dancing to Willow Smith.

15 X 1 Deadlift @ 75% of last weeks 2 rep max 135#

WOD: For Time: 21-15-9

-Push Jerk (135/95)
-Bar Facing Burpee

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

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

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.

5 rounds for weight:

Take a couple of leightweight rounds before going for the real 5 rounds

A round must be unbroken to count as a round - If you need to break up, you have to much weight on the bar

• 1 Tall snatch
• 2 Hang Squat Snatches
• 3 Squat Snatches

Score is the heaviest weight in a complete round

For MAX reps:
(rough breakdown)
- 10 min HSPUs (80)
- 5 min air squats (170)
- 3 min push-ups (100)
- 2 min sit-ups (50)