CrossFit Total - RETEST

 

Squat

 

Press

 

Deadlift

 

 

**Deload

Good Mornings

4 x 5

 

 

Regionals Event 5

21 – 15 – 9

Muscle-ups

Single-arm DB OH Squat

 

Row 2k For Time

 

Thrusters

3 – 3 – 3

 

4 Rounds

1:00 Stations for Reps:

Slam Balls

Box Jumps

American KB Swings

DB Thrusters

Rest

Strict Press

**Deload

**Calculate off of 90% of 1RM + 10#’s

1 x 5 @ 40%

1 x 5 @ 50%

1 x 5 @ 60%

 

6 Rounds for Time:

3 Power Snatches (135/95)

6 Wall Walks

50 Double Unders

Time Cap: 23:00

Hang Power Clean

4 – 4 – 4 – 4

 

4 Rounds

3:00 in each round to complete:

Row 250m

20 Russian KB (80/60)

10 GHD

**Remaining time in the 3:00 is rest. Wait for the next 3:00 interval to start the next round.

 

Back Squat

**Deload

**Calculate off of 90% of 1RM + 20#’s

1 x 5 @ 40%

1 x 5 @ 50%

1 x 5 @ 60%

 

With a Partner,

AMRAP 20:00

1 Rope Climb

5 Front Squat (135/95)

5 Jerks (135/95)

200m Run

**Each partner must complete the entire round in which they start. Alternate rounds.