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Sat 6 Jan

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Sat 6 Jan

Sat 6 Jan

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CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Back Squat (17 mins to find 1RM)

Warmup :-

3 x 50%, 3 x 60%, 2 x 75%, 1 x 85%, 1 x 90%, 1 x 95%

B: Bench Press (13 mins to find 1RM)

Warm-up:

3 x 50%, 2 x 75%, 1 x 80%, 1 x 85%, 1 x 90%, 1 x 95%

C: Deadlift (15 mins to find 1RM)

Warm-up:

3 x 60%, 2 x 70%, 1 x 80%, 1 x 85%, 1 x 90%, 1 x 95%

D: Power Lifting Total (Total Weight)

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 for each lift.

Managing your time is very important in this workout.  Warm-up your DL in between sets of Bench of you need additional time.

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