@Crossfit
Warmup: 400m run; short warmups before each exercise as needed
Then:
”Crossfit Total” – finding max x1 reps for 3 strength movements
3 attempts allowed on each movement. Cannot drop the weight down.
BackSquat: 60kg – 67.5kg (PB) – 75kg (F)
Shoulder Press: 40kg – 45kg (F) – 45kg
Deadlift: 110kg – 115kg – 120kg
Warmup: 400m row; clean ups on each movement as they came up
Then:
Crossfit Total (with pre warmups). 3 x 1 attempts per lift, can only go same or up weight.
Power Clean (can’t do backsquat at moment): 57.5 – 60 – 62.5(F)
Shoulder Press: 40 – 42.5 – 45 (PB)
Deadlift: 100 – 110 – 120 (PB)
Note: Couldn’t do Back Squat as knee injured… so taking last PB of 65 for CF Total:
Crossfit Total: 230PB
Compared to previous of 205 on 12th December 2011
@Crossfit
Warmup: 400m row
Then:
Crossfit Total (with pre warmups). 3 x 1 attempts per lift, can only go same or up weight.
Backsquat: 55 – 60PB – 62.5PB
Shoulder Press: 37.5 – 40 – 42.5F
Deadlift: 90 – 102.5PB – 110F
Crossfit Total: 205PB