WOD Saturday 29/12/2012

“CrossFit Total”
Back Squat 1 rep
Shoulder Press 1 rep
Deadlift 1 rep

Post loads and total bodyweight % 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.

6 Comments on “WOD Saturday 29/12/2012

  1. 8am
    Mick (5’s)
    Randy 4.60%
    Ryno 4.95%
    Lock 4.38%
    Hayley 3.87%
    Kelly 20kg/12kg (5’s)
    Sue 2.11%
    Alan 4.46%
    Stu 4.34%
    Brucey 4.39%
    Lynne 2.92%
    Cliffo 3.96%
    Suz 2.73%
    Grant 3.32%
    Martin 47.5/20/40 (5’s)
    Ellen 2.14%
    Mel.P 3.37%
    Misch 2.22%
    Chase 3.59%
    Bianca 4.06%
    Shauno 3.77%
    Stevo 3.14%
    Tommy ??

  2. Tommy just did push 70kg and DL 180 (pb thanks to Mick…great coaching)

  3. Done 4.42% at home. Been following every workout since Christmas and Be back next week. Excellent percentages here guys, my eyeballs were popping to get these numbers