Crossfit Total

Crossfit Total

Back Squat: 285 (PR)
Deadlift: 325 (Tied PR)
Strict Press: 135
Total: 745

AM Workout 
"Linda"
10-1
Deadlift (225)
Bench Press (155)
Power Clean (115)
26 mins 45 secs

PM Workout
20 Mins: EMOM
Odd Min.  10 Calorie Row
Even Min. 15 Calorie Row

then

3 Rounds
10 Weighted Sit Ups (50# Slam Ball)
20 Side Bends (70#)
5 Strict Chin Ups

When it's a 100 degrees outside, workout!

Conditioning:
Row 1000m
10 Squat Cleans 135#
Run 1200m
20 Squat Cleans 115#
Row 1000m
30 Squat Cleans 95#
Run 1200m

Tire Flips Workout

Conditioning:
6 Rounds (Every 3 Minutes)
15 Calorie Row
10 Push Ups
5 Tire Flips (~500#)

Strength:
Back Squat 3-3-3-3-1-1
175-195-215-235-255-275(PR)

Strength Day

Strength:
Back Squat 5-5-5-5-5-5-5-5-5-5-5
135-165-185-205-225-245(4)-225-205-185-165-135

then

5 Rounds
5 Bench Press (135#)
6 GHD Sit Ups

5 Rounds
5 Bench Press (155#)
7 GHD Sit Ups

5 Rounds
5 Bench Press (175#)
8 GHD Sit Ups

then

Arm Curls (4x20) (35#)

Endurance Day

Conditioning:
4 Rounds
50 Calorie Row
25 GHD Sit Ups
25 Bench Press (115#)
(~32 mins)

then

Cash Out
1 Min. Max Cals Assault Bike
(30 Calories)

McGhee

Conditioning:
"McGhee"
30 Min. AMRAP
5 Deadlifts (225#)
13 Push Ups
9 Box Jumps
(14 rounds + 18 reps)

Tuesday

Warm-Up:
15 Minutes:
Team of 3 Max Rounds
1 Round
1 Bear Complex (115#)
1 Round of Cindy
5 Pull Ups
10 Push Ups
15 Air Squats
(26 Rounds)

Conditioning:
Each Person
150m Farmer Carry (140#, Two 70# KBs)
* Every time you drop it other two do 5 burpees
Each person dropped it once.


Each Person
Max Assault Bike Calories in 1 Minute
(Total 84 Calories)

Workout

Warm-up:
5 Rounds
5 Power Cleans 115#
10 GHD Sit Ups
(5 mins 54 secs)

Strength:
EMOM 1 Power Clean +10lbs every minute until failure
125-135-145-155-165-175-185-195-205(f)

10 Minutes EMOM
1 Power Clean 175#

Conditioning:
21-15-9
Calories Row
Bench Press 115#
GHD Sit Ups
(8 mins 54 secs)

Good day, 205 was not happening on power clean but that would have been a PR and it might have gotten into my head a little.