Weightlifting
(45min)
Time management recommendation
Min 0-18 Back Squat
Min 18-28 Shoulder Press
Min 28-45 Deadlift
Time management recommendation
Min 0-18 Back Squat
Min 18-28 Shoulder Press
Min 28-45 Deadlift
The CrossFit Total
Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
1. Set up your goals for each movement. Normally we use 103% or 105%
2. Plan 7 working sets of single for each lift.
2. Plan 7 working sets of single for each lift.
7th – 103% – 105%
6Th- 5# lighter than or 95-97% of current 1RM
5th – 6th-5#
4th – 5th-10#
3rd – 4th -10#
2nd – 3rd – 15#
1st – 2nd – 15#
CrossFit Juke Joint 