It's not so long.

Today's Lift:

Deadlift

75%x5

85%x3

95%x1x3

Today's WOD:

Run 400m

5 Deadlifts @ 55% of 1RM

15 Pull-ups

20 Push-ups

  

20 Minute AMRAP

Warm-up:

Agility Ladder x5

2 Rounds of:

1. Run 200m 
2. 5 Pull-ups
3. 8 Push-ups
4. 10 Banded Goodmornings

MOD:

• Deadlift
• Kipping Pull-up
• Pose Running
• Push-up

Post-WOD:

Stretch: Hamstring

Tallahassee CrossFit Athlete Results:

 

Running and Muscling

Today's Lift:

Deadlift

70%x3

80%x3

90%x3x3

Today's WOD:

Run 800m 

7 Muscle-ups

  

3 Rounds for time.

Time Limit: 30 minutes

Warm-up:

Pacer Run 400m

Agility Ladder x5

10 Shoulder Swings

10 Push ups

10 Sit-ups

MOD:

• Muscle-up
• Pose Running

Post-WOD:

Stretch: Hamstring

Tallahassee CrossFit Athlete Results:

 

Lifting Heavy then Running

Today's Lift:

Deadlift

65% x5 reps

75% x5 reps

85% x5x3 sets

Today's WOD:

Run 400m

4 Efforts for time.

Rest 2 Minutes between efforts.

  

Followed by:

Weighted Pull-up 3x5

Max Plank Hold x2 35/15 lbs for time.

Warm-up:

Agility Ladder x5 

3 Rounds of:

1. Run 200m
2. 5 Pull-ups
3. 10 Push-ups
4. 15 Air Squats

MOD:

• Deadlift
• Weighted Pull-up
• Pose Running

Post-WOD:

Stretch: Hamstring

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:

 

CrossFit Games Open 12.2

Today's Lift:

Back Squat

75% x5 reps

85% x3 reps

95% x1x3 sets

Today's WOD:

CrossFit Games Open 12.2

  

30 Snatches 75/45 lbs

30 Snatches 135/75 lbs

30 Snatches 165/100 lbs

210/120 lbs Snatch, as many reps as possible

  

10 Minute AMRAP

Warm-up:

Row 500m or Run 400m

One Minute Gym Work:

1. Squat
2. Burpee

Burgener Warm-up x2

MOD:

• Back Squat
• Snatch

Post-WOD:

Stretch: Hamstring

Tallahassee CrossFit Athlete Results: