CrossFit Total

Sum of the Best of Each Lift: Back Squat Strict Press Deadlift   Each person gets 3 judged attempts at each lift. Failed judged rep counts as an attempt.   then,   Field Day– Rx= Have Fun 🙂
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Too Much Sauce

Skill: Handstand Push-ups   Strength: Bench Press (JVS 8 week program: wk 2/day2) 6 reps @ 65% 4 reps @75% 4×3 @ 85% Metcon:  10-min AMRAP 1 Suicide Sprint 10 Hang Power Snatch 5 HSPU   L1: 115/85, Strict HSPU L2: 95/65, Kipping HSPU L3: 75/55, Hand Release...
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No Flex Zone

Skill: Toes-to-bar   Strength: Push Press (JVL-8 week prog: Week 2/Day 2) 6 reps @ 65% 4 reps 2 75% 4×3 @ 85%   Metcon:  Every 2-mins for 6 rounds Run 100m 15 Slamballs 8 Toes to bar   *Score= lowest time   L1: 40/30, T2B L2: 35/25, T2B L3: 30/20, K2E L4:...
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Another one bites the dust

Skill: Double-Unders   Strength: Deadlift (Surovekskey DL Program: Week 1/Day 1) 5×5 @ 70%   Metcon: For Time- 10 Thruster 50 Double-Unders 15 Bar over burpees 8 Thruster 40 Double-Unders 12 Bar over burpees 6 Thruster 30 Double-Unders 9 Bar over burpees 4 Thruster...
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Check on Me

For time: Run, 1600m 150 Double-Unders 50 Burpees Run 800m 100 Double-Unders 35 Burpees Run 400m 50 Double-Unders 20 Burpees *If you have to scale the Double-unders, just keep the numbers the same and perform single-Unders.
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Ring the Alarm

16-min AMRAP: P1: Works on AMRAP P2: 400m Run 15 Slamballs 12 Burpee Box Jump Overs 9 Thrusters 3 Rope Climbs   *Switch every 400m *Score= Rounds and reps   L1: 40/30, 24”/20”, 115/85, Rope climbs L2: 35/25, 24”/20”, 95/65, Rope climbs L3: 30/20, 20”/17”, 75/55, 9...
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Steady as she Goes

Skill:  Power Cleans   Strength: 5×1 Power Cleans **Don’t Count your warm-up sets as your working sets **Don’t exceed 80% of your 1RM for the day Metcon: For Time- “Karen” 150 Wall Ball Shots *As soon as you finish Karen, take 5-mins to find a...
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