Back Squat
– build up to a 3RM in 10 min
AMRAP in 20 min of…
– 10 renegade rows (35/20)
– 15 squats
– 10 box jumps (24/20)
– 200 m run
WOD
1 mile run TT (time trial)
Directions from gym:
– R on Tucker St.
– R on Casa Loma Ave. (2 blocks)
– L on West Shore Dr.
– L on Coronado Ave. (2 blocks)
– L on Tucker St.
Then…
– max reps in 2 minutes of push-ups
– rest one minute
– max reps in 2 minutes of abmat sit-ups
4 rounds for time of:
– 400m run
– 15 thrusters (95/65)
– 15 pull-ups
Technique:
– power clean
Metcon:
15-12-9-6-3 reps of
– power cleans (135/95)
– bar facing burpees
Then…
– row 250 m for time x2
Deadlift
– 5-5-5-5-5
Seven rounds for time:
– 7 push press (95/65)
– 7 C2B pull-ups
-7 weighted sit-ups (25/10)
Front Squat
5x5x5x5
Then…
5 rounds for time of:
– 15 KB swings
– 15 goblet squats
– 200 m run
“Primetime”
4 Rounds
10 – Ring Dips
15 – Med Ball Cleans
4 Rounds
10 – Pull Ups
15 – Box Jumps
4 Rounds
10 – Burpees
15 – Double Unders
CrossFit Total
1 RM Squat
1 RM Press
1 RM Deadlift
*3 tries only for each
then…
September TGUP Challenge