FRIDAY

IF YOU MISSED OUR TEST DAY THEN YOU WILL MAKE IT UP TODAY. IF YOU WERE HERE FOR IT YOU WILL DO THE SECOND WORKOUT.

“CrossFit Total”
(For total max weight)
Back squat, 1 rep max
Shoulder Press, 1 rep max
Deadlift, 1 rep max

*you will have 15 minutes on each lift to find a 1rep max. If you finish early you will rest until the next 15 minutes starts.

or

STRENGTH
Clean (OT2:00 x 6 sets)
S1 3×55%
S2 3×60%
S3 2×65%
S4 2×70%
S5 1×75%
S6 1×80%

WOD
(For time)
10 deadlifts @255/175#
30 wallballs @20/14#
8 deadlifts
30 wallball
6 deadlifts
30 wallball
4 deadlifts
30 wallballs
2 deadlifts
30 wallballs

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this:
search previous next tag category expand menu location phone mail time cart zoom edit close