“CrossFit Total”
3 Attempts to establish 1RM for each of the following lifts:
Backsquat 135 lbs PR!!!
Shoulder Press 80 lbs PR!!! Brent 155 lbs
Deadlift (didn't compete for max) Brent did 345 lbs
Your score = sum of all 3 lifts. Post scores to Comments.
10 Rounds For Time:
15 Air Squat
12 Shoulder Press, 65/45lb
9 KB Swing, 55/35lb
5 rounds RX, 5 rounds w/ 35 lbs 23:13 B-22:55 Rx
Start anywhere and rotate through:
1 Minute Calorie Row
30 Second Rest
1 Minute Sit Ups
30 Second Rest
1 Minute Burpees
5 Rounds (not for time)
12 reps, 1-Arm Bent Over DB or KB Row (L/R=1) 20 lb dbs
6 Strict Pull Ups (scale w/bands or ring rows) ended up ha ving to jump a little bit
For time:
21-15-9 Rounds Of
Parallette Hurdle Burpees
DB or KB Turkish Get Ups, 35/25lb 15 lbs
Ring Dips skinniest band
Form Running Drills
Junk-Yard Dog Warm Up
Burgener Warm Up
10 Minutes to establish a 1RM Clean & Jerk
110 lbs PR!!!
10 Minutes to establish a 1RM Snatch
80 lbs (tied PR)
hurt myself at 85 lbs :/ but think I could have gotten it with more time
For time (20 Minute time-limit):
30 Snatches, 65lb then dropped to 45 lbs due to popping R elbow
Run 800m
30 Clean & Jerks, 65 lbs
18:32
Practice Muscle Up progression and/or muscle up components (pull up/CTB/dip/ring dip)
Overhead Squat 3-3-3-3-3
wrists hurt too much to get much weight
2011 CrossFit Games Open Sectionals WOD 4
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
30 Overhead squat, 120/90lb
10 Muscle-ups
only got through 7 lifts (subbed 65 lb thrusters)
