Strength week! The goal of this week is to establish a 1 rep max baseline on different lifts. You will want to keep a record of all of your lifts this week in order to use them to calculate percentages later.

WOD:
CrossFit Total

Back Squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

The CrossFit Total is a measure of strength. You get three attempts to achieve a 1 rep max for each lift (you will spend time warming up to get to the weights for your three attempts). Your CFT (score) is the sum of each of your three best lifts.

Compare to December 28, 2011. Post score to comments.

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BIG NEWS!

CrossFit Seven will host the CrossFit Olympic Lifting Trainers Course October 18-19, 2014!

Click here, and you can register NOW for this course. It will sell out, and you will want to register as soon as you can. The price of this Course is $595 and you place a $250 deposit to secure your space in the Course. You can continue to make payments as long as your balance is paid in full three weeks prior to the Course. Please make sure you are paid in full three weeks before the Course, or you will forfeit your place in the Course.

I’m trying to sweet talk Coach B into coming to this course (there are 2-3 every weekend, and he can’t go to all of them). No matter who leads the course, you will be part of a great weekend that will improve your understanding of the Olympic Lifts (and yes, I’m completely biased to this course :).

Yes, it’s way early, but don’t wait to register for this course! Post thoughts to comments.

Media:
Monday WOD, April 15, 2013

11 thoughts on “Monday WOD, April 15, 2013

  • April 15, 2013 at 5:45 am
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    BS 374
    SP 165
    DL 418

  • April 15, 2013 at 7:36 am
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    CF Total 545

    BS 165
    SP 95
    DL 285. PR!!

  • April 15, 2013 at 8:09 am
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    CF Total
    Back squat – 205
    Press- 85
    Dead lift – 225
    All PR’s today!

  • April 15, 2013 at 8:10 am
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    Shoot total- 515

  • April 15, 2013 at 8:20 am
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    BS 295lbs
    SP 135lbs
    DL ~345lbs (euro weights)

  • April 15, 2013 at 8:35 am
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    305 – 170 – 425 = 900 PR

  • April 15, 2013 at 11:41 am
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    Didn’t max bs today,
    95 press
    205 dl.
    Looking forward to strength week!
    Strong girls this morning!

  • April 15, 2013 at 5:20 pm
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    350/165/445
    960#

  • April 15, 2013 at 9:55 pm
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    250/115/275 = 640 PR

  • April 16, 2013 at 5:50 am
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    190 squat- not pr or awesome
    115 press
    245 deadlift

    Total 550

  • April 17, 2013 at 10:44 pm
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    275 back squat. PR.
    135 press. Not PR.
    315 deadlift. PR.

Comments are closed.