Friday 120907 CF Total-like

Today’s WOD is a take-off on CrossFit Total with the intention of training fundamental strength with the press, moving to some power with the squat clean and then some single box jumps for max height.  The first 15 minutes of the session will be directed towards a general warm up.  Then we will take 15 minutes AND 15 minutes only for each movement… to work up to a heavy set of 3 with the presses, then move on to the cleans… then the final event of box jumps.  

Allison going overhead with tabata power snatches.

Friday’s WOD: 7, 9, 10am and again at 3 and 5pm.

CrossFit Total-like

3-3-3 Shoulder Press

3-3-3 Squat clean
1-1-1-1-1   Max height box jump
Max totals for these 3 movements with a 15 minute time cap for work on each movement.

Post 3RM press+3RM Squat clean+1RM box jump=total to journals/chalkboards/while PR board.