“CrossFit Total”
Back Squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Finish with,
tabata intervals on the rower
Archive for September, 2011
DB Bench Press
then,
AMRAP 12 minutes:
10 Toes to Bar
5 Power Cleans
500m Bike
7 Rounds of:
1 Snatch (body weight or close to it 
)
35 Double Unders
Make one snatch attempt per round. Post time and total of all successful snatches. Do not count missed reps.
Goal: under 20 minutes
Danielle’s 20, for time:
20 (total) DB Single Arm Snatch
Run 400m
20 KB Swings
Run 400m
20 Overhead Squats
Run 400m
20 Burpees
Run 400m
20 Pull-Ups (chest to bar)
Run 400m
20 Box Jumps
Run 400m
20 DB Cleans
Run 400m
Bent Over Rows
then,
AMRAP 15 minutes:
10 Handstand Push-Ups
Run 200m with MB
20 Lateral Hurdle Hops
Power Snatch
then,
for time:
Run 1 mile
21-15-9 reps of:
Thrusters (W=15kg; M=20kg)
Hollow Body Rocks
Row 1000m or Bike 2000m
WOD:
“Brutus”
30-40% of Bodyweight do:
1 Hang Power Snatch (HPS)/1 Overhead Squat (OH Sq)/ 1 Ring Dip or Ring Push-Up
2 Hang Power Snatches/2 Overhead Squats/ 2 Ring Dips or Ring Push-Ups
3….4….all the way to 10
800m Run
10 HPS/10 OH Sq/ 10 Ring Dips or Ring Push-Ups
9 HPS/ 9 OH Sq/ 9 Ring Dips or Ring Push-Ups
8…7…6….all the way to 1
WOD:
21 – 15 – 9 Reps each of:
Calories on the Rower
KBHP, 24 – 32 kg
KB Swings, 20 – 28 kg
T2B
Burpees
DB Thrusters, 15 – 25 lbs.
800m Run
WOD:
4 Rounds of:
15 Pull-Ups
15 Burpees
35 Double-Unders
WOD:
“The Chief”
Max Rounds in 3-min of:
3 Power Cleans (43 kg or 62.5 kg)
6 Push-Ups
9 Squats
Rest 1-min. Repeat for 5 Cycles.
