Tuesday, August 23, 2011

Wednesday 110824 CrossFit Total

Here we go...CrossFit Total is here.  Let's put together 3 big strength movements on shoot for a PR.  The process: check your journal and/or the PR board for your best efforts of these lifts.  Write down your goals to hit for the session (ask me if you have questions).  We will warm up the squat first- and then take about 3-4 sets gradually increasing the weight, and then take 3 attempts to hit a PR.  Moving on to the press- again, 3-4 sets to warm it up- add some weight gradually- then go for some big increases.  Finally the deadlift, repeat and PR.  Arrive on time, get out your journal, row or run, then we get right into it!
Put some weight on the bar and PR today... then we can retest CrossFit Total at the end of our Fall Fitness Fiesta and just see how far you can progress over 2 months.

Wednesday's WODs ...at 7,9,10am and 5pm and Underground Strength at 6pm
CrossFit Total
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post loads to journals/chalkboards.

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