WOD – 01-27-14 Monday

January 26, 2014 jkwuest 2 comments

WOD

“Crossfit Total”
Back Squat 1-1-1
Strict Press 1-1-1
Deadlift 1-1-1
 
In this workout you have 3 attempts (including failures) to work up to your heaviest single rep of each movement. Your score is total weight of the heaviest three lifts. Once you hit your first set of back squats you are only allowed to progress through the prescribed rep scheme. We will appropriately warm up as a class and  the coaches will be keeping a strict schedule to ensure that no classes run over others. (10 minutes of instruction, 20 min warm up and 25 minute wod) GET HEAVY AND STAY LIFTED!
 
20 minute warm up
Follow this rep scheme for each of the three movements
1×5 @60%
1×3 @75%
1×2 @80%
1×1 @90%
 

2 Comments on “WOD – 01-27-14 Monday

  1. Part 2

    5 min AMRAP
    1,1,2,2,3,3…and so on
    Power Clean @225
    Muscle up
    – 4 + 1 power clean @185
    (5 min rest)
    5 min AMRAP
    3 power snatch @135
    6 T2B
    9 Box Jump 24″
    – 4 + 2 power snatch @115
    (5 min rest)
    5 min AMRAP
    2,2,4,4,6,6…and so on
    Thruster @135
    Burpee OTB
    – 8 + 2 thruster @115
    (5 min rest)
    5 min AMRAP
    20 KBS 53#
    20 HR Push-ups
    – 3 + 6 push-ups

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