The TOTAL!

Competition Class

Strength

SKILLS & DRILLS

OLYMPIC WEIGHTLIFTING

10min EMOM
1 High Hang Clean (focus on speed & perfect receiving position) + 1 Jerk

UPPER STRENGTH

10min EMOM
Odds: Bench Press 3, 2, 1, 1, 1
Evens: 5 Strict C2B Pull-ups

10min EMOM
Odds: Pendlay Row 3, 3, 2, 1, 1
Evens: 5 Strict HSPU (deficit or weight)

 

MetCon

CrossFit Total

CrossFit Total

Sum of your best lifts in each of the following:
Back Squat
Strict Press
Deadlift

Athlete gets 3 attempts at each lift. Weight must increase after each successful attempt at each movement. Weight may not be decreased after first attempt. A failed rep counts as an attempt.