Wod: CrossFit Total!
After a good warm-up, you have 3 attempts to find your 1RM of:
Squat
Press
Dead Lift
You may take time to rest in between lifts/exercises, but you only get 3 attempts to find your max weight. We hope everyone can make it out for this wod as it serves as the strength baseline for CrossFit and will tell us a great deal on where our strengths/weaknesses are as a gym.
Ryan with a strong locked out Press
Run & Endurance: 4-6 x 800′s. 90 second rest b/t reps and try to keep reps w/in 5 seconds of one another. (don’t go all out on 1st and then drop :20 on 2nd, aim for consistency).
Note: I really want everyone to get their CrossFit Total score today,even if that means opting out of the run wod tonight. For future reference, we would prefer that folks don’t do the CF wod & endurance wod back to back, especially on heavy lifting/long metcon days. It is recommended to split the 2 wods by 3-4 hours, which can be accomplished by doing CF wod in the morning and endurance in the evening. This will allow you to produce a better effort at each wod and allow for adequate recovery post-wod.
Is there any way I can do this at 5:30 ? As doing at 7:30p is way too late for me. if not I certainly understand
A big thanks to Lin who help me last night with my form and pushing to a new high weight level. I can’t believe I did that much weight Again thanks everybody is awesome
Will you post the results from Tuesday? I never remember or write mine down.
Thanks.