Crossfit super total – 9am class only

Find a 1RM for each of the following 6 lifts

Snatch (1 Rep Max)
Clean (1 Rep Max)
Split Jerk (1 Rep Max)
Back Squat (1 Rep Max)
Bench Press (1 Rep Max)
Deadlift (1 Rep Max)

Crossfit 11:30 am class

Warm up

2 rounds:

5 staggered stance KB goblet hold good-mornings each way

5 per leg contralateral single leg KB RDL

5 paused squat jumps (pause 2 sec at the bottom of the squat, then jump)

5 supermen

Back squat waves

6 reps at 75%

4 reps at 80%

2 reps at 85%

6 reps at 80%

4 reps at 85%

2 reps at 90%

Time cap: 16 min

Barbell cycling & conditioning

18 min alternating EMOM:

12 thrusters 95/65 lbs

15 KB snatches 24/16 kg

Max chest-to-bar pullups

Score: total number of C2B pullups, only counting reps from rounds where you completed the thrusters and KB snatches

Goal: 60+

Change side anytime on KB snatches

EVF360

Part A

4 rounds for quality and load:

16 weighted single leg glute bridges (8/side)

12 alternating double DB front rack box step ups

8 per side Turkish situps

Time cap: 16 min

Part B

18 min alternating EMOM:

15 wall balls 20/14 lbs

15 KB snatches 24/16 kg

Max chest-to-bar pullups

Score: total number of C2B pullups, only counting reps from rounds where you completed the wall balls and KB snatches

Scale the C2B pullups with band assisted C2B or ring row (no regular pullups)

Change side anytime on KB snatches