CrossFit 42 South

Wednesday 20/06/2012

Strength WOD

“CrossFit Total”

Back Squat 1RM, Strict Press 1RM, Deadlift 1RM


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 warm up plan to hit those numbers. You will have about 5-6 warm up sets before first attempt at Back Squat, 2-3 warm up sets for Press, and 3-4 warm up 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%

Warm up schedule for Press:

3 x 50% 2 x 75% 1 x 90%

Warm up schedule for Deadlift:

1 x 60% 1 x 75% 1 x 85% 1 x 90%


Post loads for each exercise plus total to comments

Compare to last time

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