Strength / Skill
1 dl + 1 pull + 1 clean + 1 jerk
3x empty bar
1x 50% of wod weight
1x75% of wod weight
1x 85% of wod weight
1x95% of wod weight
1x wod weight
WOD
5RDS
12 DL
9 PC
6 JERK
3 Burpee Bar Jump Over
1 min rest
RX 135/95
RX + 155/115
RX++ 185/135
Strength / Skill
Finish CrossFit Total
PARTNER WOD
2 person Partner Sprints
6 min
6/5cal Asault Bike
5 burpee box jump overs
2 min transition
6 min
8/7 Row
10 WB
2 min transition
6 Min
6/5 Ski Erg
5 T2Rings
RX+ bike 8/7 row 10/9 erg 8/7
Strength / Skill
Bench Press
5x50, 4x60, 3x70, 2x80, 1x90+3x
Metcon
3 rds
5min amrap
90 sec after each rd
5 Pull up
10 Push up
15 Air Squat
SC - ring row, press ups
Warmup
General Warm-Up
5 minutes of singles or double/ under practice.
Prep Work
Then, 3 rounds with an empty barbell of:
5 Deadlifts
5 Power Cleans
5 Should Presses
5 Bent Over Rows
5 Back Squats
Specific Warm-Up
For each lift use the following schema:
5 reps at 30% of 1RM
3 reps at 50% of 1RM
2 reps at 60% of 1RM
1 reps at 65% of 1RM
1 reps at 75% of 1RM
1 reps at 85% of 1RM
Benchmark
CrossFit Total
Sum of the Best of Each Lift
Back Squat
Shoulder Press
Deadlift
Attempt each lift 3 times. The weight must increase after each successful attempt at each movement. The weight may not be decreased after the first attempt. A failed rep counts as an attempt. Take the Back Squat and Shoulder Press (aka: Strict Press) from the weight rack.
There is no time limit for each lift or for the length of the session in which they are all performed, but they must all be performed during one
