WOD Friday 20/12/2013
“CrossFit Total”
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
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 should 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.
Post total % to comments.
Sue with a 2.5kg PB on her Press!!
Please work your numbers out before the session starts, it will help the coaches out heaps!
Your massive scuba sue
5am
Kylie 2.46%
Lauren 2.31%
Brooke 2.5%
Lynne 3.17%
Cathy 2.53%
Carolyn 3.41%
Tom 3.72%
Matty.G 4%
Marty 3.31%
Cam 3.41%
Stevo 3.83%
Nadine 3.65%
6am
Schmidt 1.92%
Critta 3.43%
7.30am
Latch 4.39%
Keffy 4.74%
Kim 2.76%
Kaz ?
Pete.B 4.15%
Russ 3.09%
Rani 3.67%
Corrine ?
Emma 3.16%
Richo 3.18%
9.15am
Ryan 3.41%
Tamara 2.96%
Carol 2.38%
Cliff ?
Jen.K
Sue pb
Shae 2.09%
Josie 2.62%
Cian 1.5%
Pete.R 4.9%
Brian 2.8%
Ellen?
What a great afternoon in the box. It was great to get a chance to train with the trainers Mick and Aido, and great to see so many pb’s in the house…cool night well done everyone
Wish this came up all the time, I love it!!