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CrossFit Total

Time to lift heavy in a short amount of time. We need to get all three lifts done in the hour provided for class, which is a tough feat! If you have tested your total before, check out your weights and try and go heavier than those today.

From the CrossFit Journal: “The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts.”

Thursday's Training:

"CrossFit Total"

1 RM Back Squat

1 RM Deadlift

1 RM Strict Press

Get Toned:

For Time:

2 rounds:

30 KB Swings (53/35)

15 Burpees

10 Ab mat sit-ups

Rest 5 minutes

For Time:

2 rounds:

30 Burpees

15 KB Swings (53/35)

10 Ab mat sit-ups

Barbell Club:

3 Position Clean

4x1 @ 70-75% of 1RM

Back Squat w/5sec negative

5x3 @ 75% of 1RM

Accessory/Cool Down

KB Front Rack Carries

4x50m Heavy