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WOD

Squat Clean

1-1-1-1-1-1 then 1+ at 50% of last set of 1

*+ = max reps that you can manage with that weight. (Leave one or two in the chamber. Not until failure!)

5 RFT of

  • 5 DB Clean and Jerks (RX: 45#/35#, L2: 35#/25#, L3: 25#/15#)
  • 10 DB Walking Lunges (RX: 45#/35#, L2: 35#/25#, L3: 25#/15#)
  • 100 Meter Farmer’s Carry w/ DB (RX: 45#/35#, L2: 35#/25#, L3: 25#/15#)

WOD

21-15-9-6  of

  • Back Squat (From the floor/ RX: 135#/95#, L2: 115#/75#, L3: 95#/65#)
  • Dead-hang Pull-up (L2: Strict Band Pull-ups)

WOD

Back Squat

3-3-3-3-3-3

3 RFT of:

  • 3 Rope Climbs (L2: 1 Rope Climb, L3: 9 Rope Get-ups)
  • 25 Push Presses (RX: 95#/65#, L2: 75#/45#, L3: 65#/35#)
  • 25 Sit-ups

WOD

Back Squat

5-5-5-5-5-5

3 Rounds of

  • 500 Meter Row

Score = fastest time.

WOD

“CrossFit Total”

Sum of the Best of Each Lift

  • 1 Back Squat
  • 1 Shoulder Press
  • 1 Deadlift

Athlete gets 3 attempts at each lift. Weight must increase after each successful attempt at each movement. Weight may not be decreased after first attempt. A failed rep counts as an attempt.

The CrossFit Total is CrossFit’s approach to testing absolute strength, deeming these movements the “three most effective lifts in existence for developing and testing functional strength.”

WOD

Back Squat
2-2-2-2-2-2

10 Minute EMOM of

  • 10 Ab-Mat Sit-ups
  • 5 Push-ups
  • Double Unders for the remainder of the minute

Score  = Total Double Unders completed.


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Today’s WOD

  • Saturday, 4/29/17

    WOD 20 Minute AMRAP of 5 Thrusters (RX: 95#/75#, L2: 75#/55#, L3: 65#/45#) and 1 Round of Cindy 5 Pull-ups 10 Push-ups 15 Air Squats
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