Volume Work: Ring Handstand Pushups

Today's Lift:

Shoulder Press

75% x5 reps

85% x3 reps

95% x1AMAP

Today's WOD:

Volume Work: Ring Handstand Pushup

Followed by:

L-Sit 

10 secs on/20 secs off for 4 minutes

Warm-up:

Agility Ladder x5

10m Elbow to Instep

10m Inchworm

10 Shoulder Swings

10 Push-ups

MOD:

• Shoulder Press
• Ring Handstand Push-up
• L-Sit

Post-WOD:

Stretch: Simple 5 Way Shoulder

Tallahassee CrossFit Athlete Results:

 

A nice burner!

Today's Lift:

Shoulder Press

65% x5 reps

75% x5 reps

85% x5x3 sets

Today's WOD:

300m Row

20 Abmat Sit-ups

10 Ring Dips

12 Minute AMRAP

Warm-up:

3 Rounds of:

Row 150m

8 Burpees

8 V-Ups

MOD:

• Rowing
• Abmat Sit-ups
• Ring Dips

Post-WOD:

Roll Out: Legs

Tallahassee CrossFit Athlete Results:

Powering the Rings

Today's Lift:

Shoulder Press

65% x5 reps

75% x5 reps

85% x5x3 sets

Today's WOD:

Power Clean 67% of C&J 1RM

Ring Dip

  

21-15-9 Reps for time.

Time Limit: 12 Minutes

Warm-up:

Pacer Run 400m 

3 Rounds of:

1. 10m Elbow-to-Instep
2. 10m Inchworm w/pushup
3. 5 Ring Dips

MOD:

• Power Clean 10 in 10
• Shoulder Press
• Ring Dips

Post-WOD:

Skin the cat x5

Tallahassee CrossFit Athlete Results:

Setting the Percentages

Today's WOD:

CrossFit Total

  

Back Squat + Shoulder Press + Deadlift

  

Warm up each movement immediately before your attempt.

Score the best of 3 attempts at each movement. Do not lower the weight between efforts. Add the 3 high scores to find your CrossFit Total.

Last on: 01 08 13

Warm-up:

Row 500m or Run 400m

One Minute Bar Work:

1. Deadlift w/bar
2. Shoulder Press w/bar
3. Back Squat w/bar

MOD:

• Back Squat
• Shoulder Press
• Deadlift

Post-WOD:

Stretch: Hamstring

Tallahassee CrossFit Athlete Results:

 

Tuesday

Today's Lift:

Shoulder Press

75% x5 reps

85% x3 reps

95% x1x3 sets

Today's WOD:

22 GHD Sit-ups

18 Walking Lunge Steps

12 Ring Dips

  

5 rounds for time.

Last on: 10 21 11

Time Limit: 17 Minutes

Warm-up:

3 Rounds of:

1. 150m Row
2. 10 Sit-ups
3. 10 Walking Lunges
4. 10 Push-ups

MOD:

• Shoulder Press
• GHD Sit-up
• Walking Lunge
• Ring Dip

Post-WOD:

Stretch: Simple 5 Way Shoulder

Tallahassee CrossFit Athlete Results: