CROSSFIT TOTAL/ 30 Manmakers for time

CROSSFIT TOTAL

Establish 1 rep max of the following 3 lifts, only 3 attempts at each lift.

• Back squat - 295lb/133kg
• Shoulder press  - 135lb/61kg
• Deadlift  - 445lb/201kg

875lb/396kg. More work required on the strict shoulder press and Back squat

Rest 5 minutes

30 Man makers for the time with 15kg Dumbells  - 05:21 as required.

Manmaker = perform 1 x push up holding the dumbells, then full row right arm, full row left arm, then perform a squat clean n jerk with the dumbells in each hand

Rest 4 hours, putting the new toy "Concept 2" machine to good use.

4 x 500m splits, 3 mins rest inbetween- 1:32/1:34/1:37/1:39

Games WOD 6 take 2/ Leeds WOD

7 minute AMRAP ladder in increments of 3:

• 3 Thrusters @ 45kg
• 3 Chest to bar pull ups
• 6 Thrusters @ 45kg
• 6 Chest to bar pull ups
• 9
• 9
• 12
• 12 and so on

I managed to hit both sets of 18 + 5 Thrusters= 131 reps

Rest 20 minutes, then for the time:

• Start by doing 3 burpees, then on the top of every minute do 3 burpees
• 5 Squat Cleans 60kg
• 20 Hollow Rocks
• 10 Jerks 60kg
• 20 Mountain Climbers
• 20 Deadlifts 60kg
• 20 Mountain Climbers
• 10 Jerks 60kg
• 20 Hollow Rocks
• 5 Squat Cleans 60kg

04:46 as required

Rest day

Resting up before smashing 11.6 in the morning!!!

Similar to MAINSITE WOD 23/04/11

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35kg Barbell
25 Good mornings @ 20kg bar
30 Wall ball shots, 10kg ball/8 foot target
12 Towel Pull ups

11:25 as required, felt really tired, full rest tomorrow before hitting WOD 11.6 at Leeds

OPEN WOD 6 first attempt

3-3-6-6-9-9-12-12 etc for 7 minutes of:

• Thruster @ 45kg
• Chest to bar pull ups

I managed 18 + 17 Pull ups, Confident I can get into the 21's come Friday

Hitting the weakness's

10-9-8-7-6-5-4-3-2-1 reps for the time of:

• Handstand push ups
• Overhead squat @ 42.5kg/95lbs, (first rep must be squat snatch)
• Pistols (each leg)

17:17 as required, more work needed on these weakness's

WOLFE WOD/ GRACE/ FEMALE GRACE

20 minute AMRAP

• 200m run
• 4 Deadlift @ 140kg
• 30 KB swings @ 24kg

8 Rounds, 30m run. Back breaker!!

Rest 20 mins

Grace

30 Clean n jerks for the time @ 60kg - 2:53 rx'd
rest 5 minutes
female Grace, 30 Clean n jerks for the time @ 40kg - 1:37 rx'd