sweat_shop_total

CFE: Class Time 10am

2 by 200m Rest 30s 400m Rest 60s 800m Rest 2m

CF Program: Classes: 530a/730/9/10/11/5p/6/7pm

Please see this link for further description and article on CF Total.

http://library.crossfit.com/free/pdf/52-2006_CFTotal.pdf

Dynamic WU/MOB WU

CF Total

1RM : Press/DL/Back Squat

 

The way to bring more strength to the CrossFit approach is with the CrossFit Total. The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift, the three most effective lifts in existence for developing and testing functional strength. – Mark Rippetoe

LV1: 5 by 5 on all 3 Movements: Do not increase Load: Then Row 1Mile

LV2: 5 by 4 on all 3 Movement: Increase Load to 75%: Then Row 1Mile and Execute 30 Vups/30 Back Ext

LV3-4: Rx’d

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