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: Clean (full squat) 5×5 Split jerk 5×5 WOD: 15 – 12 – 9 – 6 – 3 Handstand push ups Pull ups
Strength: Alternating sets of: Back squat 5×1 (go light – 60-65% of 1RM) Floor press 5×5 (go light – 60-65% of 1RM) WOD: 6X Run 200m 5 deadlift (95/65) 5 thruster (95/65) 10 V-ups
Strength: Alternating: Overhead squat 8×2 (go light – 60-65% of 1RM) Windmill 8×3+3 WOD: 4X 20 wall ball shots (20/14) 10 power clean (135/95) Rest 1:00
Strength: Alternating sets of: Tire flips 5 x 5 Kettle bell suitcase lifts 5×5+5 WOD: 3X Run 800m Rest 1:1