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WOD

“Diane Broken-up”

3 Rounds of

  • 7 Deadlifts (Rx:225#/155#, L2:185#/135#, L3: 135#/95#)
  • 7 Handstand Push-ups (L2: w/pad, L3: Seated DB Press)

then

3 Rounds of

  • 5 Deadlifts (Rx:225#/155#, L2:185#/135#, L3: 135#/95#)
  • 5 Handstand Push-ups (L2: w/pad, L3: Seated DB Press)

then

3 Rounds of

  • 3 Deadlifts (Rx:225#/155#, L2:185#/135#, L3: 135#/95#)
  • 3 Handstand Push-ups (L2: w/pad, L3: Seated DB Press)

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

Deadlift
10-10-10

15-12-9 of

  • Clean and Jerks (RX: 135#/95#, L2: 115#/75#, L3: 95#/65#)
  • Chest-to-Bar Pull-ups (L2: Pull-ups, L3: Strict Band Pull-ups)

WOD

Back Squat

5×6 @ 70% of 1RM

3 RFT of

  • 25 DB Push Press
  • 25 DB Deadlifts
  • 25 DB Front Squats

Dumbbell Weights = RX: 45#/25#, L2: 35#/15#, L3: 25#/10#

WOD

Deadlift

5×5 @ 80% of 1RM

3 RFT of

  • 11 Overhead Squats (RX: 95#/65#, L2: 75#/45#, L3: 65#/35#)
  • 11 Wall Balls (RX: 20# to 10’/14# to 9′ L2: 20# to 9’/12# to 9 L3: 14# to 10’/10# to 9′)
  • 11 AbMat Sit-ups

WOD

Deadlift

5×2 @ 85% of 1RM

12 Minute AMRAP of (with reps increasing by 3)

Starting off with:

  • 3 Ground to Overhead (Rx: 135#/95#, L2: 115#/80#, L3: 95#/65#)
  • 3 Knee-to-Elbows (L2/L3: Knee Raises)
  • 3 Pistols (L2: to Medball, L3: Box Pistols)

 


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Today’s WOD

  • Friday, 12/15/17

    WOD Romanian Deadlifts – 3×8 (Same Weight for all 3 sets) 12 Minute EMOM: 6 Thrusters (Rx:95#/65#, L2:80#/55#, L3:65#/45#) Abmat Sit-ups for the remainder of the minute (Score = # of Sit-ups)
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