Jan 4, 2015

1-5-15 WOD

The CrossFit Total
1RM Squat
1RM Press
1RM DeadLift

You will have 3 atempts at your 1RM (one rep max) for each lift. Start out with and empty bar to warm up with before each lift. your rep sceam should look something like this
10 bar
5 50%
3 75%
1 85-90%
1 95-100%
1 100-103%
here is a link that may help
http://journal.crossfit.com/2006/12/the-crossfit-total-by-mark-rip.tpl

After completing your total Athlete may do Chanllenge of 2 mins of burpee’s

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