TESTING DAY

 

CROSSFIT TOTAL

Squat

Press

Deadlift

 

This will consist of finding a 1RM for each of the Back Squat, Press and Deadlift in that specific order

 

EMOM 21:00

1:00: 3 Power Snatches

2:00 2 Power Snatches + 2 Overhead Squats

3:00 1 Snatch

For Fastest Time:

Row 5 x 250

**Rest 1:00 between rounds

 

Tabata:

CAL on Assault Bike

T2B

Air Squats

Split Jerk

2 – 2 – 2

 

For Time:

5 – 4 – 3 – 2 – 1

Wall Walks

10 DB Push-Press (50/35)

Sprint 200m


Time Cap: 15:00

Back Squat

 

For Time:

21 – 15 – 9

Burpees

Wall Balls (20/14)

 

Then:

100 DU

 

Rest 5:00


Repeat

CROSSFIT OPEN 17.4 RX

 

Complete as many rounds and reps as possible in

13 minutes of:

55 deadlifts
55 wall-ball shots 55-calorie row
55 handstand push-ups

 

Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target

Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target