CF Class WOD: Strength: Test Day Test Day “CrossFit Total”
Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep
Everyone is a Big Dawg today in that we want you to get on the barbell and perform the movements, if possible with experienced eyes on you.
Treat this as a WOD, not a competition, so be smart in your approach and listen to your body.
BONUS WOD: As many rounds as possible in 7 minutes. 1 rope climb (Competitor: 1 legless rope climb for as many rounds as possible) Rx: 1 rope climb, Pack/Puppies/Buttercups: 2 beginner rope climbs 10 clean and jerks – or ‘ground to overhead’ (Competitor: 155/100-105, Rx: 135/95, Pack: 95/65, Puppies: 75/55 Buttercups: 65/45
KB Class WOD: Test Day:
Dual Bell Front Squat or goblet squat, 1 rep KB Military press with each hand, 1 rep TGU each hand, 1 rep
For those that already completed the test day on Monday, they will complete a 3×3 for one of the KB Total strength movements of their choice and then complete the following Bonus WOD.
BONUS WOD: As many rounds as possible in 8 minutes of: 20 abmat sit ups 15 kettlebell swings (Rx: 70/55lbs, Pack: 55/35lbs, Puppies: 35/25) 10 pull ups[gallery ids="45372,45373,45374,45375,45376,45377,45378,45379,45380,45381,45382,45383,45384,45385,45386,45387,45388,45389,45390,45391,45393,45397,45398,45399"]]]>