WOD Saturday 22/02/2014

“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.

 

 

HAPPY BIRTHDAY GILLI!!

20140221-204927.jpg

20140222-093437.jpg

20140222-093444.jpg

13 Comments on “WOD Saturday 22/02/2014

  1. Happy birthday Gilli. Fridays work wod. 3 hang power cleans @50kg 6 push ups 9 squats / strict dips alternating .6 x 3 min rounds with 1 min rest between rounds max reps. 299.

  2. Happy birthday Gilli bean!! Hope you have a beautiful day xx

  3. Happy happy birthday gilli!!!!
    Once again miss the total so bummed :( workout for today, did a 5-6km run, felt real good :)

  4. Happy Birthday Gilli! Hope you have a great day of being pampered and spoilt!!! :)