WOD - Tuesday, 05/02/2013

“CrossFit Total”

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

You have a maximum of three attempts at each lift.  First attempt should be a guaranteed lift to get on the board.  Second lift should be challenging lift but with high percentage chance of making it.  Third attempt is go for gold.  Think about your opening attempt for each of the three lifts, and turn up to the gym with a warmup plan to hit those numbers.  You will have about 5-6 warmup sets before first attempt at Back Squat, 2-3 warmup sets for Press, and 3-4 warmup sets for Deadlift.  Managing your time is very important in this workout.  You have 15 mins for Back Squat, 10 mins for Press, and 15 minutes for Deadlift.

Warmup schedule for Back Squat:-
3 x 50%
3 x 50%
2 x 75%
1 x 85%
1 x 90%
1 x 95% 

Warmup schedule for Press:-
3 x 50%
2 x 75%
1 x 90% 

Warmup schedule for Deadlift:-
1 x 60% 
1 x 75%
1 x 85%
1 x 90%

Plan out your numbers using the above schedule before you hit the session. 

Post loads for each exercise and total to comments. Log results online (Beyond the Whiteboard) 

Check your score from last time 19/01/2012

 

Comments

[Doug/Gregg/Cathy/Brent]

6am

Jeremy K 125/55/125 = 305 rxd
Josh B 60/40/95 (3s)
Amy L 67.5/30/75 = 172.5 rxd
Damian M 65/60/90 (3s)
Jason M 110/47.5/130=287.5 rxd
Susanna H 20 (box) 25/40 = 85 (3s)
Priscilla O 60/25/65 (3s)
Cathy T 70/40/87.5 = 197.5 rxd
Sam W 60/40/95 (3s)
Vic R 95/55/105 = 245 rxd
Bobby S 100/55/125 = 280 rxd
Telina C 60/27.5/55 (3s)
Adam W 125/80/155= 360 rxd
Anthea C 120/55/120 = 295 rxd
Mark B 135/65/155 = 355 rxd
Nicola A 60/36/80 = 176 rxd
Matt G 170/110/210 = 490 rxd
Kelly J 60/27.5/65 (3s)
Cameron G 100/60/150 (3s)
Rabbie N 115/75/150 (3s)
Adam R 60/50/95 (3s)

[Doug/Gregg/Cathy/Brent]

Intro #1

Kim H
Scott E
Luke N

[Doug/Gregg/Cathy/Brent]

http://www.crossfitrocks.com/crossfit-rocks/2012/07/wod-wednesday-04072012.html#comments

[Gregg/Brent]

9:15am

Mick L 115/65/145 = 325kg rxd
Scott L 90/40/100 = 230 rxd
Dan L 135/75/165 = 375 kg rxd
Patrick M 125/678.5/150 = 342.5kg rxd
Steve K 140/85/175 = 400kg rxd
Fran W 82.5/37.5/100= 220kg rxd
Sydney V 25/15/30 = 75 (3's)
An H 70/3077.5 = 177.5kg rxd
Tamara G 50/27.5/60 = 137.5 (3's)
Trevor W 92.5/52.5/125 = 270kg rxd
Alix B 40/20/40 = 100kg (3's)

[Gregg]

10:30am
7 minute AMRAP:
5 Thrusters, 60 kg
7 Chest-to-bar Pull-ups
9 Kettlebell Swings, 32 kg

Gregg W 5+1 C2B PU rxd
Brent P 5+3 Thrusters rxd

[Gregg/Brent]

5pm

Blake A 50/30/70 = 150 (3's)
Sarah Z 40/30/60 = 120 (3's)
Ernie R 160/85/155 = 400 rxd
Dani R 40/MOD/25 = 65kg (mod/3's)
Elyse C 10 (box)/15/15 (plates) = 40kg (3's)
Tamika W 10 (box)/15/25 = 50kg (3's)
Amanda P 40/30/50 = 120 (3's)
Drew H 105/52.5/145 = 302.5 rxd
Adam P 125/60/140 = 325 rxd
Deniel U 110/55/115 = 280 rxd
Lance R 50/40/80 (plates) = 190 (3's)
Scott K 115/65/150 = 330 rxd

[Gregg/Brent]

6:!5pm

Luke R 127.5/70/182.5 = 380 rxd
David T 122.5/52.5/135 = 310 rxd
Matt J 105/60/140= 305rxd
Jimmy L 140/50/160 (3's)
Ben R 110/60/130 (3's)
Hung D 135/67.5/140 = 342.5 rxd
Michelle M 40/20/45 (3's)
Mary-Rose M 40/15/42.5 (3's)
Danielle O 85/37.5/105 = 227.5 rxd
Linda W 52.5/38.5/80 = 173.5 rxd
Matt M 80/65/120 (3's)
Matt B 90/50/110 (3's)
Harj S 40/40/40 (3's)