Warm up:
2 rounds of:
200m Row
200m Run
10 Push-ups
5 Pull-ups
5 Squats
5 Hang cleans (bar)
5 Presses (bar)

Strength:
Crossfit Total (25 minute time cap).

Back Squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

The CrossFit Total is a measure of strength. You get three attempts to achieve a 1 rep max for each lift (you will spend time warming up to get to the weights for your three attempts). Your CFT (score) is the sum of each of your three best lifts. Compare to April 15, 2013.

WOD:
2 rounds for time of:
300m Row
20 Power cleans (95 lb./65 lb.)
15 Burpees
Rest exactly 5 minutes

Post CFT and WOD time to comments.

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Your role in the Open, Chris Spealler

(If you have not registered for the Open, do it now!!!)

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Post thoughts to comments.

Media:
Monday WOD, February 24, 2014

8 thoughts on “Monday WOD, February 24, 2014

  • February 24, 2014 at 6:48 am
    Permalink

    BS: 315
    SP: 155
    DL: 395(pr)
    CFT: 865

    Wod: 11:03-(including 5 min rest) RX

  • February 24, 2014 at 9:00 am
    Permalink

    915 (315 BS, 165 press, 435 DL)

    WOD 11:20 ish RX

  • February 24, 2014 at 9:53 am
    Permalink

    325 BS, 175 press, 385 DL = 885

    WOD: Sucked.

  • February 24, 2014 at 9:54 am
    Permalink

    Oh, and that “Sucked” is RX

  • February 24, 2014 at 2:09 pm
    Permalink

    Press 101 PR!
    BS 181 PR
    DL 275. No PR today on this one, legs fatigue d from Sat!
    Crossfit Total 557# PR!!!

    Shout out to Mark Flores Crossfit Total
    1,000# thats with an Injured shoulder!

  • February 24, 2014 at 6:05 pm
    Permalink

    200/100/235=535
    2:57/3:03+rest=11:00

  • February 24, 2014 at 6:35 pm
    Permalink

    CFT
    350/155/455 960

  • February 24, 2014 at 8:09 pm
    Permalink

    155, 90, 195 CFT of 440
    3:39 & 3:52

Comments are closed.