December 17 2012

Please check the holiday schedule before coming to class. Our last class before changes is this Monday at 9:15 where we will WOD our bro Chook haere ra. Come along and watch even if you aren’t training.

WOD: CrossFit Total

1 RM Strict Press

1 RM Back Squat

1 RM Deadlift

Do a few warm up sets before you make three attempts at your 1 rm.

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. -CFHQ

Not For Time!

Post your loads and totals to comments and record it yourself as well!


Comments

  • Alex — December 17, 2012

    SP=60kg
    BS=105kg
    DL=120kg

    =285kg Total

  • Harley — December 17, 2012

    SP= 55kg
    BS= 90kg
    DL=140kg

    =285kg Total

    New PB’s for all 3! Choice one bro!!

  • Joel — December 17, 2012

    SP= 55kg
    BS= 87.5
    DL= 140

    =282.5 Total

    New PB’s for all 3!!

  • Harley — December 17, 2012

    Correction….. BS=91kg

    New total =286kg 🙂

  • Bryson — December 17, 2012

    SP: 70kg
    BS: 160kg
    DL: 200kg

    Total: 430kg

    Mean Train!

  • Carlie — December 17, 2012

    A great PB WOD

    SP-33
    BS-65
    DL-75

    Total – 173

  • andrew — December 18, 2012

    sp-80
    bs-140
    dl-180

    total-400

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