Thursday, February 11, 2016
We are going to squeeze a lot of work into today's class, so don't be late!
3 rounds for time
95-lb. overhead squats, 21 reps
21 GHD sit-ups
Choose a weight that's manageable, this should be quick.
Work up to a heavyish set but not a 5rm.
Wednesday, February 10, 2016
Tuesday, February 9, 2016
Monday, February 8, 2016
Sunday, February 7, 2016
21-15-9 reps of:
Choose the heaviest dumbbells and most difficult variant of the pull-up at which you can still complete a set of 21 reps. Try for each exercise to be completed unbroken.
Score time, dumbbell load and type of pull-ups
Thursday, February 4, 2016
Back squat 1,1,1
Optional Extra Credit: fifty slamballs
The second part of the CrossFit Total!
After a thorough warm-up, three attempts and three attempts only to get a heavy one rep max of the back squat, then three attempts at the deadlift. If you are not ready to do heavy singles because of illness, injury, or newness, you may do 3's.