CrossFit Addison

“CrossFit Total”

1RM Back Squat
1RM Shoulder Press
1RM Deadlift

***Max double unders in 5 minutes

15 minutes to establish a 1RM 3 position Snatch.

-then-

5 rounds for time of:

3 Muscle-Ups
18 Wall Balls 20/14#

** Scaling the MU’s will be pull ups and dips

Strength

Back Squat: 1X8 @ 70%, 1X8 @ 75%, 1X5 @ 85%, 1X5 @ 90% – rest 1:00-2:00 between sets.

WOD

“Helen”

3 rounds for time of:

Run 400m
21 KBS 24/16kg
12 Pullups

15 minutes to work up to a Heavy (but technically sound) Power Clean & Push Jerk.

-then-

For total time:

25 Burpees

3 rounds of:
15 Ring Dips
50 Double-Unders

25 Burpees

“Annie”

Rounds of 50, 40, 30, 20, 10 repetitions of:

• Double Unders
• Sit-ups

Complete in as short a time as possible

15 minutes to Practice the 3 Position Snatch.

-then-

Run 400m
40 Pullups
20 HSPU
Run 400m
30 Pullups
15 HSPU
Run 400m
20 Pullups
10 HSPU

For time.

Strength

Back Squat: 1X8 @ 65%, 1X8 @ 70%, 1X5 @ 80%, 1X5 @ 85% – rest 1:00-2:00 between sets.

Notes: Percentage is based off of last week’s 3RM 

Conditioning

“The (big) Chief”

5 rounds for total reps of:

3 minute AMRAP of:
3 Power cleans @ 205/135#
6 Push-ups (hand release)
9 Air Squats

Rest 1 minute.

12 minute AMRAP of:

7 Strict Pullups
14 Pistols (alternating)
21 V ups

Three rounds for time of:

50 Double-unders
40 Sit-ups
30 Medicine ball cleans, 20 pound ball
20 Pull-ups
10 Handstand push-ups

Five rounds for time of:

135 pound Power clean, 10 reps
15 Wall ball shots, 20 pound ball