“CrossFit Total”
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total for all three lifts (added together) to comments.
Compare to: http://hammerdowncrossfit.com/2011/06/28/wednesday-110629/
Coach’s Notes: You have exactly 15 minutes at each lift. Warmup with appropriate weight and take no more than 3 cracks at establishing your 1 rep max. Also, the video of Castro on his final Deadlift…. For ADVANCED SERIOUS Athletes only. It comes with more risk than reward.
5 Rounds for time:
440 Meter Run
25 Situps
25 Double Unders
Post time to comments:
Post Wod:
20 TGU — 10R/10L alternate side after each rep Post load to comments:
Coach’s Notes: great video from KSTARR on receiving the bar in the bottom position.
A) 15 Minutes work up to a single Heavy Muscle Snatch
B) AMRAP 10
10 Overhead Squats 95/65
10 Pullups
C) 35 GHD Situps
Post load and total number of rounds to comments:
Coach’s Notes: Once you begin an exercise you must go unbroken. If you break immediately drop and do 5 burpees before resuming. Thanks to my friends at CrossFit 561 for that suggestion. ALSO, I’m shooting for 100% comment posting. Motivational Consequences for your future warmups 
AMRAP 5
ANNIE
AMRAP 5
Karen
AMRAP 5
Cindy
Post total number of rounds or reps for each girl to comments:
Coach’s Notes: No rest between girls.
A) 5 minutes Handstand/Walking Practice
B) Deadlift 5-5-5-5-5
C) 500 Meter Row for time:
Post load for each round to comments:
Compare to: 110603
Fight Gone Strike
3 Rounds for Reps:
1 minute at each station. 1 minute rest at end of round:
KTE
Pushups
KB Swing 1.5/1
Box Jump 20 inches
Strike Combos (heavy bag) 1,2,3,4, elbow strike lead hand, elbow strike rear hand = 1 rep
Compare to: 110512
BAG GLOVES THURSDAY!!!!!! No more hints.
For time:
100 Double Unders
90 Air Squats
80 Situps
70 Hip Extensions
60 Pushups
50 Wall Balls 25/20
40 Pullups
30 Ring Dips
20 Handstand Pushups
10 Rope Ascents 15ft. target
Post time to comments:
Split Snatch
1-1-1-1-1-1-1
Post load for each round to comments:
A) 18 minutes work up to a heavy 5 rep back squat
B) 21-15-9
Front Squats (use 50% of best successful 5 rep lift)
Pullups
C) 30 GHD Situps
Post load and times to comments:
Coach’s Notes: If you want to see the future of CrossFit, watch this video. The kids coming up in our program are going to do things we never thought possible.
Best of luck to Ali, Darby, Cindy and David competing at the SuperFit games tomorrow!!! You guys are going to do great!!!
AMRAP 18
3 Power Cleans 135/95
6 Pushups
9 Air Squats
Compare to: 110514
