8-16-2016

8-16-2016

Level I & Level II Power Clean (155 / 105) 5 – 4 – 3 – 2 – 1 – 2 – 3 – 4 – 5 reps EMOTM for 9 minutes — KB Swing (24 / 16 kg) Air Squat 40 – 30 – 20 – 10 reps for time *NOTE: 12 min time cap **PENALTY: 1 burpee for each rep NOT COMPLETED within the 12 min time...
8-13-2016

8-13-2016

Level I “Level I CrossFit Total” Front Squat 1 1 1 Push Press 1 1 1 Deadlift 1 1 1 For max total Compare to 7-2-2016 Level II “CrossFit Football Total” Power Clean 1 1 1 Back Squat 1 1 1 Bench Press 1 1 1 Deadlift 1 1 1 For max total Compare to...
8-9-2016

8-9-2016

Level I Deadlift (M.E.) 3 2 1 1 1 1 1 Compare to 6-28-2016 Level II Power Clean (M.E.) 3RM Compare to 7-19-2016 — Deadlift (M.E.) 3 2 1 1 1 Compare to...
8-2-2016

8-2-2016

Level I Deadlift 3 2 1 (at 70% – 80% – 90%) — Touch-n-Go Deadlift (at 65% of your last working weight) 4 reps EMOTM for 7 min — Row (50 / 35) for calories Rest 60 sec 4 rounds for time Level II Power Clean (85% 3RM) 4 x 3 — Touch-n-Go Power Clean (at 65% of your working weight) 4 reps EMOTM for 7 min — Row (50 / 35) for calories Rest 60 sec 4 rounds for...
7-26-2016

7-26-2016

Level I Deadlift (90%) 7 x 1 — Overhead Lunge (45 / 25) 60 feet (2 x 30 feet) Burpee 15 reps Run 400m 3 rounds for time Level II Power Clean (75% 3RM) 5 x 3 — Overhead Lunge (45 / 25) 60 feet (2 x 30 feet) Burpee 15 reps Run 400m 3 rounds for...