Shoulder Press

7 sets of 3 @70% of projected new 1RM.

Guys, bring your A-game to this workout.  It is our last "rehearsal" before Monday's CFT- retest. That said, stay conservative in your guesstimations.  I consider this session a success to the extent that you all leave feeling hungry for a blowout on Monday.

please make the time to watch this video of Coach Rip coaching this lift.  If any of you know of, or come across other supporting info, drop the knowledge on us.

"Posterior Chain Pain"

With the medball:

1 minute static hold in the "i'm about to pick up this medball" position

1 minute static hold in the "i'm holding this medball while in the power position" position

50 reps romanian deadlift. Reps done together as a group to ensure finishing simultaneously

rest 90 seconds

then with a barbell (135# men 50-65# women)

1 minute static hold in the "i'm about to pick up this barbell" position

1 minute max reps deadlifts

barbell romanian deadlift 30 reps.  Reps done together as a group to ensure finishing simultaneously

rest 90 seconds

then with the same load on the barbell in a "sumo" stance:

1 minute static hold in the "i'm about to pick up this barbell 'sumo' style" position

1 minute max reps "sumo" style deadlifts

single leg romanian deadlifts (no load) 25 reps/side (done as a group- counting out loud together of course)

rest 90 seconds

50 Deadlifts at 50-60% 1 RM

Run 5k

We'll go as a group.  Early birds will need to hang loose.  Can everybody be ready to leave at 5:30?  Let us know, but for now that's the plan.

copied and pasted from the CrossFit main page

"The Chief"
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles.

... and 15 burpees!

Back Squats

85% 1 RM

5 sets- max reps

(total number of reps wins)

Front Squats

5x5

Chest to Bar Pull ups

5x5