3.4 Chop Suey!

Feb 4, 2016

Graham Carless

1 min read

CrossFit Shropshire – CrossFit

Rest day/Power lifting day. Complete Dan & Ed’s Power lifting session and wod.

Power Lifting Total (Total Weight)

Olympic Lifting Total (Total Weight)

The CrossFit Total (Total Weight)

The Other Total (Total Weight)

Clean
Bench Press
Overhead Squat

The CrossFit Total (Total Weight)

Metcon (Time)

For time:

Fast & Heavy

Dumbell “Thruster” 21 reps

Run 1/4 mile (400m)

Dumbell “Thruster” 18 reps

Run 1/4 mile (400 m)

Dumbell “Thruster” 15 reps

Run 1/4 mile (400 m)

Notes:

“Thruster” is a deep front squat to a push press all in one explosive movement.

Time routine from start to finish.

Ranking is a composite of load used in “Thruster” and total time.

Submit body weight because load value is based on percentage of body weight.