Monday - WOD 233 - CrossFit Total

Group Warm up:
200 Meter run
20 air squats
20 jump n jacks
20 deadlifts light bar
20 presses light weight

“CrossFit Total”:

A1.

Take 15 minutes to find your 1RM:

Back Squat

A2.

Take 10 minutes to find your 1RM:

Shoulder Press (strict, no dipping allowed)

A3.

Take 15 minutes to find your 1RM Deadlift

*Add totals from all three categories to find your “CrossFit Total”, find your score on the chart.

 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.

Compare to 2013/11/monday-wod-252-cf-total.html