FRI 10.25.13 CrossFit Total

By October 24, 2013 WOD No Comments

CONGRATS TO EVERYONE WHO SET A NEW PERSONAL RECORD (PR) IN THE BOX THIS WEEK!

Don't forget to add it to the PR board so we can celebrate with you!

CrossFit Total

By Coach Beka
CrossFit Total is the total of your maximum-effort back squat, press and deadlift. This is our final progress check this week, and one of my favorites!
As excited as you may be to find out what your 1-rep max (hopefully a PR!) is, don't take a lot of attempts to find it.
We'll treat this like a powerlifting meet. Warm up, then take three attempts at your best squat. Then warm up for press & take three attempts to find your max press. Finally, warm up for deadlift and then take three attempts to find your max deadlift.
After warming up, the first attempt should be a weight you know you can do for three reps. The second attempt should be a weight you know you can do for a single rep (current PR), and you're shooting for a new PR on your third attempt!
Don't forget to record your results! A lot of our strength work is based on a percentage of your 1-rep max.
Happy PR Friday! 🙂

1391829_10151720269561732_1374184594_nLevy & Christine finishing strong on Wednesday's OPT Tester

Today's schedule

6a: All Levels CrossFit- Beka
7a: All Levels CrossFit- Beka
8a: All Levels CrossFit- Beka
12n: All Levels CrossFit- Beka
4p: All Levels CrossFit- Amy & Lis
5p: All Levels CrossFit- Amy & Lis
6p: All Levels CrossFit- Amy & Lis

Workout of the Day (WOD)

CrossFit Total
Add 1 rep max totals together:
Back squat
Press
Deadlift

And coming tomorrow...

Make up day
Make up any WOD you missed during quarterly progress checks...Do your Baseline; Monday's HSPU, pistols & jump rope WOD; Tuesday's Oly Total; Wednesday's 1-rep max weighted pull up & OPT Tester (row, kb swing, burpee, kb swing, row); Thursday's 20 min thruster, pull up, burpee AMRAP; Friday's CrossFit Total.

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