1 APRIL 2013
WOD
*CrossFit Total
Combined Total Weight of the following 3 exercises:
Combined Total Weight of the following 3 exercises:
Shoulder Press or Press
Backsquat
Deadlift
*Partner up for each exercise with someone on equal ability and gender. Athlete will have three attempts to determine their 1 rep max for each of the three exercises. Warmup does not count. Full depth and range of motion required for the rep to count. No more than 2-3 minutes per attempt.
Rest 5-10 minutes
10 minute AMRAP
5 Deadlifts (225/135) (185/105) (135/95)
Box Jumps (24/20) (20/18) (18/12) (sub-step ups to scale)
Skill Work
WOD Exercises
Warmup
Run 400 meters or Row 500
Samson Stretch (10 seconds each leg)
10 Air Squats
10 Push Press (PVC Pipe - then load a light bar and do 5-10 reps)
10 Backsquat (PVC Pipe - then load a light bar and do 5-10 reps)
10 Deadlift (PVC Pipe - then load a light bar and do 5-10 reps)
WOD Exercises
Warmup
Run 400 meters or Row 500
Samson Stretch (10 seconds each leg)
10 Air Squats
10 Push Press (PVC Pipe - then load a light bar and do 5-10 reps)
10 Backsquat (PVC Pipe - then load a light bar and do 5-10 reps)
10 Deadlift (PVC Pipe - then load a light bar and do 5-10 reps)
1 comment:
12 rounds + 4 dead lifts as RX
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