Mar 19, 2015

Friday 15.03.20 Non OPEN WOD

Main WOD “CrossFit Total”
3x Person Groups, Find your 1 RM

-Back Squat
-Strict Press
-Deadlift

METCON
8min AMRAP
- 5 Pull Ups
- 10 Push Ups
- 15 Air Squats

Post loads and results to www.ironmajorcrossfit.com.


Coach's Notes. Standard start times of 0545, 0630, 0800. Warm up prior and be ready to 3, 2, 1...Go!

CrossFit Total: The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift. All three lifts are done while standing on the floor.  There is no time limit for each lift or for the length of the session in which they are all performed, but they must all be performed during one session—i.e., you cannot leave the area to rest or perform other activities between the three lifts.
Chart with weight rankings below

What weight should I start with?: The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts.

METCON (Metabolic Conditioning aka the WOD): After recovering from the CrossFit total, organize into groups and perform 8 minutes of "Cindy". Start with your 20min "Cindy" pace and ramp it up each minute.  Try and get at least 10 rounds complete.

Scaling: Executed a jumping or banded pull up as needed.  Execute push ups from the knees.  Place a medicine ball under your air squat to help you on the way down/up.

 

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