06.17.13

Strength / Focus
Find 1 RM Push Press
Find 1 Rm Back Squat
or
20 RM Back Squat (Heavier than last week)

Conditioning
3 Rounds AFAP
12 OHS @ 95/65
15 Pullups
40 Double Unders
--REST 2--
3 Rounds AFAP
9 GTOH
12 Pullups
200m Run or 40m Lunges

Crossfit TOTAL I

Warm-up and establish a one-rep max in the following:

Deadlift
Back Squat (High-bar)
Press

*Done in a meet type situation, you can warm-up and "practice" each lift, but once you are set, you will have 3 attempts to establish a 1RM at each movement.  The movement can be done in any order and there is no strict time limit except the constraints of the class time.

-Your FIRST judged lift should be a weight that is as heavy as you KNOW you can do.
-Your SECOND judged lift should be at a weight that you WANT to accomplish to establish a new PR
-Your THIRD lift will be determined by the second lift.  If you fail lift #2, choose the same or lighter weight and make another attempt.  If you succeed on the second lift, you can try adding more weight and reach a higher 1RM.

**Score is sum of the highest weight achieved in each of the 3 lifts.

Optional Metcon:

"Jones Crawl"

3 Rounds For Time
10 Deadlift @ 115% BW
25 Box Jumps @ 24/18"

KB/Deads

For Time

Run 800m / Row 1000m / AD 1 mile
40 KB Swings @ 53
5 DL @ 225
30 KB Swings
10 DL
20 KB Swings
15 DL
10 KB Swings
20 DL
Run 800m / Row 1000m / AD 1 mile

DT

Crossfit "DT"

5 Rounds for time
12 Deadlift
9 HPC
6 Push Jerk
@155/110

Then,

Crossfit "Annie"
50-40-30-20-10
Double Unders
ABMAT Situps

Grace follows Barbara

Crossfit "Barbara"

5 Rounds for time
20 Pullups
30 Pushups
40 Situps
50 Air Squats

-Rest 3 min between ROUNDS

Then,

Crossfit "Grace"

30 Clean & Jerk for time @ 135/95