WOD 11/8/10
CrossFit Total
Coach Iz
Back Squat 1-1-1
Strict Shoulder Press 1-1-1
Deadlift 1-1-1
Three attempts at a 1RM for each. The first rep should be a weight that you know that you can do three reps at. The second is a weight that you know you can do one heavy rep at. The third attempt should be based on how well the first two lifts went. Your CrossFit Total is the addition of your heaviest lift on each movement.
Post results to comments.
Coach Dan:
BS – 205 – 225 – 245(PR)
SP – 85 – 95 – 100(PR)
DL – 285 – 295 – 310(FAIL)
Total = 245 + 100 + 295 = 640 (PR)
Coach Iz:
BS – 205/255/255
SP – 115/125 (fail)/120
DL – 255/305/355( PR)
Total = 255+120+355= 730
Damm this is a hot pic!!