WOD

CrossFit Total

1 RM Squat

1 RM Press

1 RM Deadlift

*3 tries only for each

then…

September TGUP Challenge

Press 5×1

75%, 80%, 85%, 90%, 95% of 1RM

Then…

4 rounds of:

– 400m run

– 50 squats

21-15-9-15-21

– Thrusters (75/45)

– K2E

 

Then…

– Partner L-sit holds 3×30 seconds each

AMRAP in 20 minutes of:

– 9 deadlifts (185/135)

– 12 hand release push-ups

– 100m sprint

+

max handstand holds x 2

15 min power snatch/overhead squat work

+

10 overhead squats (115/75)

1 box jump (30/24)

9 overhead squats

2 box jumps

continue this pattern until…

1 overhead squat

10 box jumps

Finish with 20 burpees

3-3-3 Clean

“Helen”
3 rounds of for time of…

– 400m run

– 21 kettlebell swings (1.5/1)

– 12 pull-ups

“Fran”

21-15-9

– Thrusters (95/65)

– Pull-ups

For time:

– 21 overhead squats (75/45lb)

– 21 hand release push-ups

– 100m run

– 15 overhead squats

– 15 hand release push-ups

– 100m run

– 9 overhead squats

– 9 hand release push-ups

– 100m run