Warm-up: 200 Meter run 3 Rounds: 150 Meter row 10 Walking lunges 10 Second handstand hold Workout: “CrossFit Total” Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep Post total to comments. Compare to 111219.
Powerlifting: A. Snatch – 3 Attempts to find a 1RM B. Power Snatch x 1, Snatch Balance x 2, Overhead Squat x 3; 4 Sets – Rest 3:00 C1. 3 Position Clean Grip Deadlift 5 x 3 reps; Rest 1:00 -Pause at mid shin, top of the knee, and high hang C2. Max Effort Reverse Medball toss 5 x 1 attempt; Rest 1:00 WOD Demo with Cary Hair – video [wmv] [mov] [HD mov]
