CrossFit GVA

CrossFit Total The CrossFit Total is a series of three exercises combined into a strength test that was conceived by weight lifting coach Mark Rippetoe in 2006 for the CrossFit community. Consisting of the squat, overhead press and deadlift, the CrossFit Total is designed to be more accessible then the Olympic lifts and assesses whole [...]

Skill Hang Power Snatch WOD Max Effort Push Press 5,5,5,3,3 Rest 5 minutes Total your reps for the following: 1:00 Pull ups (Strict no Kip) 1:00 Dips 1:00 Sit up 1:00 Push Up You have no rest between movements.  That is 4:00 of consecutive work  

Skill Split Jerk (15minutes) WOD Max Effort Floor Press 5,5,5,3,3,3 21/15/9/6/3 Squats KB Swings Squat thrusts        

Skill Pistols (5 minutes practice) WOD Max Effort Back Squat 3-3-3-1-1-1 Rest 5:00 5 Rounds 6x Deadlift 6x Push Press 6x Bent row 6x Thrusters 6x Push-ups (hands on bar)  

Skill Anything you suck at for 15 minutes WOD Max Effort Front Squat 5-5-5-3-3-3 3 Rounds for time 5 Deck Power Cleans (60kg / 40 kg) 10 Push Ups 15 Pull ups