CrossFit Total
| Wednesday, July 11, 2012 | Beginner | Intermediate | Advanced |
| Roll Out | NA | ||
| Warm Up | 400m Run +bar Warm Up | ||
| Mobility | NA | ||
| Skill | Back Squat/Press/Deadlift | ||
| WOD | “CrossFit Total” 10 RepBack squat, 10 rep max Shoulder Press, 10 rep max Deadlift, 10 rep Max Post total to comments. |
“CrossFit Total” 3 RepBack squat, 3 rep max Shoulder Press, 3 rep max Deadlift, 3 rep Max Post total to comments. |
“CrossFit Total“Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep Post total to comments. |
| Cool Down | Self stretch after class Hamstrings/Quads/ Pigeon | ||
| AM |
| Block (or hang) Clean (mid-thigh) - |
| Halting Clean Deadlift – 80% (of clean) x 3 x 3 |
| SLDL – 60% (of back squat) x 5 x 3 |
| PM |
| Anaerobic Lactic single modality session |
| 65% x 3 x 2, |
| 70% x 3 x 3 |
| 80% (of clean) x 3, |
| 85% x 3 x 2 |
| 5 x 3@65% |
| PM |
| 20 Sec ADRest 3 min
4 Reps 9 min b/t Sets 20 Sec Hang Power Clean 95# Rest 3 min 4 Reps |
