Strength - Press, Push Press & Jerk Compex

‎3 Rounds of Max Reps:

Press, Push Press, Push Jerk (consecutively)

5-5-5 @ 115#

5-4-3 @ 115#

5-3-3 @ 115#

36 reps

One minute rest in between sets

“CrossFit Total Devastation” ...

“CrossFit Total Devastation”

Back Squat 135# Max Reps in 10 Minutes - 75 reps

5 Minute Rest

Shoulder Press 95# Max Reps in 10 Minutes - 50 reps

5 Minute Rest

Dead Lift 135# Max Reps in 10 Minutes - 107 reps

75/50/107 - 232 reps - 7 Rep PR! - I feel like I just did Fran!

Previous: March 5, 2010 - 80/60/85 - 225 total reps

It is a variation of the “CrossFit Total”. The “CrossFit Total” focuses on a 1 rep max effort on each movement. The variation which is named the “CrossFit Total Devastation” focuses on max amount of reps in 10 minutes with a 5 minute rest in between efforts. This variation will turn a Strength Movement into a Met Con. If you desire to work more on Strength than Met Con just increase the load which in turn will shorten the reps.

Push, Pull & Bodyweight Training...

Shoulder Press 5-5-5-5-5

Weighted Pull-Up 3-3-3-3-3

Perform 5 reps of shoulder press then 3 reps of weighted pull-ups, rest 2-3 minutes

Increase load each set to reach 5RM and 1RM in 5th set

Follow with mini-metabolic conditioning workout, for time:

Squats, Sit-Ups & Push-Ups, 10>1 down ladder, for time

My training looked like this:

Press
105lbs x 5
115lbs x 5
125lbs x 5
135lbs x 5
145lbs x 3

Weighted Pull-ups
16kg x 3
20kg x 3
24kg x 3
28kg x 3
32kg x 3

Squats, Sit-Ups & Push-Ups, 10>1, down ladder
55 reps in each exercise, 165 total reps
Time: 5:45

I finished with: Hanging Pikes - 25 reps