05 February 2012

Monday 6 February 2012

In an attempt to bring back strength workouts prior to our MetCons during the week, we will use Monday to figure out our Crossfit Totals! This will help you determine your percentages for strength workouts in the future to develop the Muscle groups to lead you towards prescribed workouts. So Monday will go as followed:

Warm Up: (15 min Cap)

500m row
40 squats
30 sit-ups
20 push-ups
10 pull-ups
WOD:
"Crossfit Total"

You have 15 minutes on each  movement to find a max:
Backsquat
Press (no dip)
Deadlift

To avoid a cluster indoors, we'll attempt to do the deadlifts and press' outside unless we're able to secure to racks in the gym inside. 


Posted by CROSSFIT RED DIAMOND

3 comments:

  1. Jeff ColonFebruary 6, 2012 at 8:13 AM

    BackSquat - 355
    Press - 145
    Deadlift - 465

    Crossfit Total = 965

    I felt good with the back squats, I probably could have done another 10 pounds or more. Next time I guess! :)

    ReplyDelete
  2. Jeff ColonFebruary 6, 2012 at 8:57 AM

    Back Squat 355 PR
    Press 145
    Deadlift 465 PR

    Crossfit Total - 965

    Next time 1000 for sure!! =D

    ReplyDelete
  3. Angeanette LovelyFebruary 6, 2012 at 9:04 AM

    Back Squat - 145
    Press - 70
    Deadlift - 180

    so weaksauce next to Jeff :)

    ReplyDelete

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