Strength:
Back squat 3×5 @ 85% 1RM
Endurance:
6x run for 1 minute, rest for 1 minute—for total distance
WOD:
In teams of 3:
3 rounds, 1 minute each station for total reps:
Kettlebell swing
Box jump, 20″
Jumping alternating squats
Team with most total reps wins
In teams of three, based on CrossFit Total results …
WOD 1: Don’t Let Go
Load barbell with 2x middle teammate’s shoulder press 5RM
10 minute AMrAP (as many reps as possible):
Barbell carry from back door of JAFH around north soccer goal and back
In remainder of 10 minutes, do as many reps as possible of this complex, as a team:
Clean
Shoulder transfer
Drop to hang
Touch and go
Any time you must set the barbell down, do a 2-rep bar-facing burpee penalty as a team.
Every time you do a shoulder transfer, it counts as a rep.
WOD 2: Deadlift Relay
Load barbell with 60% of middle teammate’s deadlift 5RM
5 minute AMrAP:
Each teammate performs 3 deadlifts.
At top of third lift, transfer barbell to next teammate—without dropping the bar.
Anytime the barbell is dropped, the whole team does a 6-burpee penalty before proceeding.
Record loads, scores for each WOD and thoughts to comments.
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
Note any PRs.
Record thoughts on the strength training you’ve been doing for six weeks.
Update: FYI—to gauge your strength level:
