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)
Warm up ~8:00
WOD
800m Run
20x Deadlift 225#
20x Box Jump
400m Run
15x Deadlift 225#
15x Box Jump
200m Run
10x Deadlift 225#
10x Box Jump
Road & Back (80m) Run
10x Deadlift 225#
10x Box Jump
Deadlift Max: 1 x 1 @ 385 lbs
EMOM 12:00
3x 325 lbs Deadlift
10x Toes To Bar
Extended Warmup + Burgenor Barbell Warmup
Clean
3×5 with an empty bar [95#]
5×3 with 60% 1RM [115#]
3×3 work up to your daily 3x Max [145#]
Shoulder to Overhead
3×3 @ 80% 1RM
[145#]
Deadlift Cycle
1×20 in 5:00 @ 70% 1RM
3×10 in 5:00 @ 70% 1RM
[210#]
WOD
4 Rounds
15x DB/KB Thrusters
20x Walking Lunges
15x Burpess
SealFit Workout (1:45) 1) Helen
3x Rounds
400m Run
21 KBS (55#)
12 Pull-ups
2) Deadlift (AHAFP)
7-7-5-5-3-1-> 410#
3) 3x Rounds METCON
2:00 max Jump Rope
2:00 max Burpees
2:00 max Slam Balls
2:00 max Box Jumps
2:00 max Rope Climbs
4) Bag work 12:00 of 1:00 rounds