CrossFit total is Monday February 18th
1 rep max back squat
1 rep max shoulder press
1 rep max deadlift

Score is all 3 lifts combined. Example: 200lbs back squat + 100lbs shoulder press + 300lbs deadlift = 600

Strength

Shoulder press
5-5-3-3-3-1-1-1-1

Note: Build to max

METCON

For time:
10-9-8-7-6-5-4-3-2-1
Pistols right
Pistols left
V-ups

Accessory work
Shoulder of steel
Crossover symmetry 3 movements x3

Weightlifting (Week 4)
Barbell cycling
Every 80 seconds for 5 sets
6 power snatch 135/95

Snatch pulls @110% of 1RM
3-3-3-3

*Drops allowed

Front squats
3-3-3-3-3

*5 sec hold at bottom

Gymnastics
5 minutes of free standing handstand practice

Core
2 rounds
25 GHD situps
25 back extensions

FL 1:
For time:
21-15-9
Cals bike
Burpees

FL 2:
For time:
9-15-21
Cals row
Burpees

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