Friday, May 16, 2014

May 20 - 23, 2014

Day 1
CrossFit Total
**See this LINK for rules and standards of movement
Perform a max attempt for the lifts listed below
After warm-ups, 3 attempts are allowed per exercise
Total must be done in the specified order
1 hour total time to find
Squat 1 RM
Press 1 RM
Deadlift 1 RM
OR
CrossFit Football Total
Perform a max attempt for the lifts listed below
After warm-ups, 3 attempts are allowed.
Total must be done in the specified order
All 4 lifts are combined to create the CF Football Total
1 hour total time to find
Power Clean – 1 RM
Squat – 1 RM
Bench – 1 RM
Deadlift – 1 RM

Day 2
4 Rounds for time
500 m row
400 m run

Day 3
A. ONLY IF YOU DID CF TOTAL - CF FOOTBALL TOTALS DO NOT DO
After warm-ups, 3 attempts are allowed
Bench Press 1 RM

B. ALL DO REGARDLESS OF CF TOTAL CHOICE
For Time
100 Push Press (45/22)
100 Jumping Pull Ups
50 Push Up Wall Touch
400 m Run

Day 4
For Time
100 Burpee Wall Ball Shots (11'/10')