WOD Friday 04/09/2015
HAPPY BIRTHDAY CLIFF!!
“CrossFit Total”
Back Squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total and % to comments.
You have a maximum of three attempts at each lift. First attempt should be a guaranteed lift to get on the board. Second lift should be challenging lift but with high percentage chance of making it. Third attempt is go for gold. Think about your opening attempt for each of the three lifts, and turn up to the gym with a warmup plan to hit those numbers. You will have about 5-6 warmup sets before first attempt at Back Squat, 2-3 warmup sets for Press, and 3-4 warmup sets for Deadlift. Managing your time is very important in this workout. You have 20 mins for Back Squat, 10 mins for Press, and 15 minutes for Deadlift.
Warmup schedule for Back Squat:
3 x 50%
3 x 50%
2 x 75%
1 x 85%
1 x 90%
1 x 95%
Warmup schedule for Press:
3 x 50%
2 x 75%
1 x 90%
Warmup schedule for Deadlift:
1 x 60%
1 x 75%
1 x 85%
1 x 90%
Plan out your numbers using the above schedule before you hit the session.
Happy Birthday Cliff have a massive birthday thanks for always being such an awesome buddy:)
Happy birthday cliffo! Have a great day xx
Happy birthday Mr Massive! Have a great day 🙂
Happy birthday Cliffo . Have a good one buddy. I’ll be back in next week trainning have been sick all week.
I’ve wondered where you were this week Ryno. Hope you’re feeling better. 🙂
Happiest of birthdays to you Cliff 🙂
Happy birthday Davis
Cracking day of lifting guys WOW!!!
Happy birthday Cliff. Enjoy ALL the treats at The Paleo Place today! Celebrate in a big way mate. 🙂
Thankyou for the birthday wishes. yes I’m feeling 35 today Crossfit was brutal this week
Happy Birthday Cliffy! Hope it’s a beauty mate.