5×5 Back Squat @ 205#
10:00 AMRAP
10x Pull-ups
10x Sumo High Pull @ 95#
[6+5]
5×5 Ring Push-ups
5x :10 hold Ring Dip Hold in the Up Position
5×5 Ring Support Swings
4×15 Plate Sit-ups 25#
5×10 35# Dumbbell Shoulder Press from forehead to lock-out.
100x 45# Barbell Curls
Deadlift (1 x 1 @ 425 lbs) PR
Shoulder Press (1 x 1 @ 175 lbs)
Back Squat (1 x 1 @ 300 lbs) PR
The CrossFit Total (900 Total lbs)
Back Squat 5×3 @ 80% (255#)
Team Karen 150 Wall Balls (for Time) 5:50
EMOM 15:00
6x DB Snatch 35#
12x Double Unders
Run 1 Mile
1RM Deadlift, Shoulder Press & Backsquat – I noted we should call this the “Workhorse Total” after the CFT.
Not my best day, but i’m still worn out from all the other stuff i’ve been doing. 🙂
Deadlift (1 x 1 @ 365 lbs)
Shoulder Press (1 x 1 @ 165 lbs)
Back Squat (1 x 1 @ 265 lbs)
Early morning. Had the “new-you” class doing a max 1rep back squat (that was fun) then the did an EMOM for 14 minutes of front squats and chest to bar pull-ups. Very challenging to coach and for them to complete.
Regular class did a ton of clean & jerks for 12 minutes, after a back squat.