WOD Saturday 17/08/2013
“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 25 mins for Back Squat, 15 mins for Press, and 20 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.
We’re famous Al!! bout 18 seconds in to the video haha
RESULTS FROM ONE MONTH AGO!!
5am
Grant 3.29%
Lynne 2.89%
Dan.W 270kg
Matty.R 120/-/160
Rei 1.9 %
Reiven 1.9%
Kate 2 %
Emma 2.45%
Mel.P 3.77%
Carolyn 4.05%
Britt 3.55%
Adam 3.55%
Lauren.Y 2.13%
Shane.H 3.09%
Aimee 2.04%
9.15am
Kirsten 1.83%
Stu 4.38%
Deegz 3.56%
Mick.B BS (5′s)
Latch 4.49%
Simmo 4.15%
Stevo 3.54%
Kurt 3.43%
Alana.M 2.95%
Sue 2.34%
KV 1.5%
Brenno ??
JFK 4.01%
Bianca 3.80%
4pm
Shae 1.96%
Josie 2.00%
Keffy 5.56%
Hayley.G
Marty 3.10%
Aido 4.86%
Justin 4.47%
Tamara 2.89%
Larns 105 BS
Harro 3.80%
LJ
Corina 3.74%
Mick.E 3.89%
Jen.K 2.87%
Julian 3.05%
Hayley.M
Ryno 4.95%
Steph 2.10%
Jack 3.47%
6AM
Mick 4.51%
Liv 3.23%
Harold 3.88%
Shano.C 4.61%
Matty.R 4.80%
Macman 3.53%
Aimee 2.73%
Work out for Friday was 4k twenty min interval run and 2k 8:20min row. Go “The Blues”.
Hell yeah Grant!!!
Saturday wod, 50squats 40-60kg, 30 push press 40-50kg + 40 sit-ups. R u a clever blues supporter to Deegs? “YES”champion…