Monday we will be doing the CrossFit Total. It will consist of 3 attempts for each of the following lifts:
If you are not familiar with the CFT, you must read about it here:
When you come in, you MUST know what your lifts will be, and will fill out a sheet with your name and your lifts and your weight will be marked as well.
If you do not know your lifts when you come in, you will not be allowed to participate in the class.
Again, this is CrossFit NOT kindergarden.
The way I like to figure my lifts is to do my first ift, my opening lift as a lift I KNOW for certain I can get any day of the week, at any time. Second lift is a weight slightly less than my 1RM , then my final lift will be at my 1RM or slightly more.
Deadlift- 565 pr
This way if I am a bit off, I can hit my first lift and get numbers on the board. My second lift is close and my third is a bit more than my PR, which I'd lke to break.
You will be given 15 minutes per lift to complete, so I HIGHLY RECOMMEND you get in EARLY and WARM UP on your own.
Here is Sunday's WOD
15 Minutes to establish 1RM Clean and Jerk
9 Muscle-Ups (sub 9 pul ups and 9 push ups)
18 KB Snatches 32/24kg (9L/9R)
300′ Shuttle Run (6X50′)
7 Muscle-Ups (sub 7 pul ups and 7 push ups)
14 KB Snatches 32/24kg (7L/7R)
250′ Shuttle Run (5X50′)
5 Muscle-Ups (sub 5 pul ups and 5 push ups)
10 KB Snatches 32/24kg (5L/5R)
200′ Shuttle Run (4X50′)