CrossFit Total: Establish a 1 RM back squat (if less than 30 days at Tribal, do 5×5 back squat) Establish a 1 RM press (if less than 30 days at Tribal, do 5×5 press) Establish a 1 RM deadlift (if less than 30 days at Tribal, do 5×5 deadlift) ***Be sure to record scores on…
Strength: Back Squat 3×2 (80% of 1RM) Press 3×2 (80% of 1RM) WOD: 21-18-15-12 Toes to bar Overhead lunges (45/25)
Strength: Overhead squat 5 x 2 WOD: 3X 15 handstand push ups 20 deadlift (155/105) 25 pull ups
Strength: Front Squat 6×2 (80% of 1RM) Push Press 2×2 (100% of 1RM) WOD: 9 minute EMOM 3 power clean (work up in weight, record last weight)
Strength: Snatch 6 x 2 WOD: Work 20 seconds, rest 10 seconds 4 rounds of each before switching movements 1:00 rest between movements Row for calories Kettlebell swing (53/35) Wall balls (20/14) Kettlebell goblet squat (53/35)