November 5th, 2012 | Category: WOD | One comment - (Comments are closed) |

Crossfit Total

Basic Training:

Crossfit Total:

1 Rep Max each:

1. Squat

2. Press

3. Deadlift

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Intermediate Training:

1. Power Clean and Push Jerk 7×1

2. Back Squat 3×5

3. HangĀ  Snatch 5×5 (No Drops, but go as heavy as possible) 90s Rest

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Competitor Training:

SKILL: HSPU Training

1. Snatch 8×2@65% 60s Rest

2. Dynamic Box Squat 8×2@65% 60s Rest

3. Dumbbell Rows 3×5

 

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