Lift:
"CrossFit TOTAL"
1 Back Squat
1 Shoulder Press
1 Deadlift
WOD:
"KB Swings/Squats"
8min/AMRAP
7 KB Swings 2/1.5 pood
20 Squats
All one Rep Max's. A total of 3 sets for each exercise to find your 1 RM. Combine total amounts for each to get CrossFit Total.
Back Squat must have full ROM with hip below knee.
Shoulder Press is a movement with no hip or knee flexion.
Deadlift is from the ground up with full hip extension at the top.
Post totals and rounds to comments.
Posts
14 comments:
paging Justin...Justin....Justin?
http://www.accuweather.com/news-story.asp?partner=accuweather&traveler=0&article=0
It's a major award!
Is it box jumps or squats?
Not a finga!!
did the WOD in the gym here & it just wasn't the same without all the support of my favorite CF'ers. Had to modify the KB swings since they don't have KB's here. I used a 30Ib db (awkward)
7 rounds + 7 + 1
Have a happy New Year!
Great stuff Bambi!! Dumbells are a touch awkward but are a great sub..you should've gone heavier!!...lol
Awesome PR's so far in EHT!!
PJ - you have freakish strength that left me in awe..
bringing a guest to 530 tonight. I told him he got lucky with this AMRAP but I'm sure he will be hurting.
did the total, didn't get to the AMRAP:
BS = 265#
SP = 145#
DL = 315#
CFT = 715#
I was really happy with my squat numbers (PR by 20#'s). Press was off and DL is waaay off. Gotta work on those.
OMG my legs hurt. That 1.5 pood sucked, almost took me to the ground towards the end.
Thanks Mark for a great workout today - I know I am going to be hurtin tomorrow!
BackSqt- 155
Press - 95
Dead - 225
Total: 475
Rx on the wod got 6 rounds + 7 + 8
First day back after arm/elbow/shoulder injury. Wasnt happy at all with the lifts. None are PRs.
Back Squat: 315
Shoulder Press: 145
Deadlift: 365
Total: 825
4:30 class didnt get to do a WOD so I decided to try for max pull ups. Got 44 before i fell off the bar onto my head/back
Jim congrat's on your 44 max pull ups,nice work. I'm sure John will be in tomorrow to get 45! Glad you didn't get hurt or take anyone down when you fell off the bar.
Lifts:
Back Squats 225( did 245 but Nick is so strict said it didn't count)
Shoulder press 135
Deadlift 345 (PR)
Total 705
We didn't have time to do WOD tonight
Skipped the rest day to hit the Total lol not advised but the energy here at 6 was awesome. Everyone hit PR's it was awesome.
Squat-275
Press-135
Deadlift-365
Finished with 775 and felt pretty good but disappointed in the squat and press b/c I've done more, oh well, thats crossfit!
Lots of fun at 6. Small crowds can "get some" too! Loved the 1 rep max concept. Looking forward to lots of strength training in the new year(hint,hint). This is how it went down...
Squat-295
Press-145
Deadlift-275
Total-715
needed these numbers to set my PR's can't wait to do it again.
CF Total:
Back Squat: 170
Press: 80
Deadlift: 250
Total: 500
2 good pr's for me on back squat and deadlift!
Best part was watching Mike get creative and strap things to the bar to deadlift 552 lbs! Who knew when you ran out of room on the bar you could tape kettle bells to it!!
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