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Saturday 29th Sep

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Saturday 29th Sep

Saturday 29th Sep

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Announcements

Friday 28th Sep – Public Holiday – 8 & 9am Classes only – The WOD will be ‘Murph’ or 2/3 Murph.
Sat 29th Sep – Normal Class timetable – WOD will be the CrossFit Total!

CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Back Squat (20 mins to find 1RM)

Warmup :-

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

B: Shoulder Press (10 mins to find 1RM)

Warm-up:

3 x 50%, 2 x 75%, 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: The CrossFit Total (Total Weight)

Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
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 20 mins for Back Squat, 10 mins for Press, and 15 minutes for Deadlift.

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