Wednesday, 8/30/17

Weightlifting

(45min)
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)
1. Set up your goals for each movement. Normally we use 103% or 105%
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#

 

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