CrossFit Total

CrossFit Total


Strength:

10 Minutes of Skill Work/Warm Up

Sport Strength:

10 Minutes Skill Work

WOD:

"CrossFit Total"
3 Attempts for a 1RM of:
Back Squat
Shoulder Press
Deadlift
*Spend 12 Minutes with each movement. This will include warm up and your actual three attempts.

Daily Challenge:

Hollow Rock Holds, 3 x 30 sec

Mobility:

Scorpion, Child's Pose

Post loads for your Strength/Sports Strength & Time for WOD to comments.

132 comments (Add your own)

1. Justin wrote:
Thanks Kenny and Larry for the help and encouragement.

12.10.12
Back Squat - 155
Push Press - 125
Deadlift - 255

03.04.12
Back Squat - 175 Huge for me as I've never exceeded my body weight.
Push Press - 135
Deadlift - 275

"Bring your butt to the box, the improvements will follow."

Mon, March 4, 2013 @ 8:13 AM

2. Ginny wrote:
Great work, Justin! Congrats on your PR's!

Mon, March 4, 2013 @ 8:39 AM

3. Ray A wrote:
I did a couple miles running before workout this morning, and about 10-15 minutes of Double under practice (getting better all the time...I'm just one jedi mind trick away from being able to do DU strung).

Crossfit total was interesting...I stopped back squatting pretty early, felt a little twinge in my thigh during my 185lbs x 6 set, and didn't go any heavier than that.

My strict shoulder press was up from 120 to 130 (since Dec 9).

Deadlift wasn't pushing past 275...however, I PR on that a couple of weeks ago, so today just wasn't the day...I'll be back tomorrow though.

Mon, March 4, 2013 @ 4:59 PM

4. lindsay mitchell wrote:
Back squat: 215(PR)
Shoulder press: 80
Deadlift: 285(PR)
Total: 580(PR)

Mon, March 4, 2013 @ 9:28 PM

5. BJB wrote:
Great to see all of the PRs today! Getting better everyday.

Went with high bar back squat today - 425
Shoulder press - 205 - rotator feeling much better
Dead lift - 460 - because Files did 455

Already looking forward to the next crossfit total and seeing many more increases!

Mon, March 4, 2013 @ 9:51 PM

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