Thursday 9-18-2014
“CrossFit Total” 1RM BS 1RM SP 1RM DL
“CrossFit Total” 1RM BS 1RM SP 1RM DL
For time: 20 Push Press (115/75) 12 MU 20 FS (115/75) 20 Push Jerks (115/75) 9 MU 20 FS 20 Split Jerks 115/75) 6 MU 20 FS
3 Rounds for reps of: 1:00 ME C2B 2:00 ME Front Rack Weighted Lunges (115/75) ** Reminder** This Friday is our Weightlifting Meet @ 6pm.
5 RFT: 25 KBS (1.5/1) 14 Lateral Box Jumps (24/20) 7 Hang Power Cleans (165/110) * Rest 2 min between rounds
AMRAP 10min: 2 Clean Thrusters (115/75) 2 Pull-ups 4 Clean Thrusters 4 Pull-ups 6 Clean Thrusters 6 Pull-ups …. Continue this rep scheme until 10min is up.
9/11 Tribute WOD For time: 2001m run or row 11 BJ (30/24) 11 Thrusters (125/85) 11 Burpee C2B 11 PC (175/125) 11 HSPU 11 KBS (2/1.5) 11 T2B 11 DL (170/120) 11 PJ (110/75) 2001m run or row
For time: 100 d/u 30 HSPU 100 KBS (1.5/1) 30 ring dips 100 d/u
4 Rounds for total working time: 400m Run 20 Burpee Box Jumps Rest 1:1
1:00 ME Muscle ups AMRAP 3min: 9 STO (115/75) 12 T2B 1:00 ME MU AMRAP 3min: 9 STO 12 T2B 1:00 ME MU
3RFT: 30 WB (20/14) 15 Pull-ups