Sunday, November 3, 2013

Monday - WOD 255 - CF Total


Skill:
3-Position Snatch (floor, below knee, above knee) - 
3@60%, 3@65%, 3@70%, 2@75%

Snatch Pull - 4 sets of 3@100%

WOD:
CrossFit Total
The Best of 3 attempts on the following lifts:
Squat
Shoulder Press (not push press)
Deadlift
Remember, you have 3 attempts at each lift. You may warm up, but once you decide to start, you must stick to that 3 lift rule.

There is no time limit, but you must complete your lifts during one session. All lifts must also be done without the assistance of a spot or straps.

The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts.

OT:
Tabata Rows (as soon as you are done with your CF Total

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