FRI 01.31.14. CrossFit Total

By January 30, 2014 Uncategorized No Comments

CrossFit Total today!

In today's workout, you'll have about 15 minutes to max out on the back squat, then 15 to max on strict press, and finally 15 minutes to find your 1-rep max deadlift. Your CrossFit Total score is the total of all three lifts, added together.
Warm up each lift, then you get THREE attempts to hit your max.
Use your time wisely. Here's what I recommend:
Do three warm up sets (rest two minutes between each)- five reps around 50% of your 1RM, three reps at 65% of your 1RM & two reps at 75% of your 1RM.
Then rest three minutes before making your first attempt. The first rep should be one you're very confident you can do...something around your 3-rep max (if you know it).
I recommend the first attempt around 85% of your current 1-rep max.
Rest three minutes, then take your second attempt at a weight somewhere near your current 1-rep max.
Finally, rest three more minutes and take your final attempt at a new personal best. Set a PR!
Do the same for each lift. Good luck!

Today's schedule

6a: All Levels CrossFit- Dyer
7a: All Levels CrossFit- Dyer
8a: Open Gym: Jason
12n: All Levels CrossFit- Lis
4p: All Levels CrossFit- Amy
5p: All Levels CrossFit- Amy
6p: All Levels CrossFit- Amy

Workout of the Day (WOD) - QUARTERLY PROGRESS CHECKS WOD #5

CrossFit Total:
Find your 1-rep max of - Back squat, strict press & deadlift (in that order. 15 minutes for each)
*Add the total of the three lifts for your score.

And coming tomorrow... MAKE UP DAY

Choose a workout you missed this week to do today.


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