CrossFit total is Monday February 18th
1 rep max back squat
1 rep max shoulder press
1 rep max deadlift
Score is all 3 lifts combined. Example: 200lbs back squat + 100lbs shoulder press + 300lbs deadlift = 600
Strength
Shoulder press
5-5-3-3-3-1-1-1-1
Note: Build to max
METCON
For time:
10-9-8-7-6-5-4-3-2-1
Pistols right
Pistols left
V-ups
Accessory work
Shoulder of steel
Crossover symmetry 3 movements x3
Weightlifting (Week 4)
Barbell cycling
Every 80 seconds for 5 sets
6 power snatch 135/95
Snatch pulls @110% of 1RM
3-3-3-3
*Drops allowed
Front squats
3-3-3-3-3
*5 sec hold at bottom
Gymnastics
5 minutes of free standing handstand practice
Core
2 rounds
25 GHD situps
25 back extensions
FL 1:
For time:
21-15-9
Cals bike
Burpees
FL 2:
For time:
9-15-21
Cals row
Burpees
