Conditioning:
“CrossFit Total-ish”
Find max reps at 80% (of 1RM) of each of the following lifts:
Back Squat
Shoulder Press
Deadlift
For total reps and weight lifted
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Back Squat 135lb – 15 rep
SH press 95lb – 6 rep
D Lift 220lb – 9 rep.
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Tot 450lb – 30 rep
Back at 325-5, shoulder pr-135-6, dead lift 375-10 10 min amrap before lift does help,
835 —21
BS 220# x 6
SP 125# x 11
DL 205# x 18
550 x 35
BS – 168# 4 reps
SP – 63# 7 reps
DL – 198# 7 reps
Total 429# 18 reps
Gave up on my back squat, def could’ve gotten more – eat more food before I try to do a CF total next time
BS 10 @ 198
SP 4 @ 83
DL 12 @ 228
Reps: 26. Weight: 509
BS: 300#, 10 reps
SP: 135#, 9 reps (80% is 148, but my right shoulder is still bummed)
DL: 405#, 14 reps (body MAY have been able to do one more, but grip was gone!)
Totals: 840#, 33 reps
Extremely fun strength WOD!!
Back squat 220#, 7 reps
SP 110#, 6 reps
DL 290#, 6 reps
Total weight/reps 620#, 19 reps
BS #105, 8 reps
SP # 60, 9 reps
DL # 125, 12 reps
Total weight /reps = 290#, 29 reps
BS-265-8 reps
SP-170-7 reps
DL-315-8 reps
750 total – 23 reps
BS 123# ~ 7
SP 58# ~ 5
DL 160# ~ 9
Total 341# ~21 reps
BS 235# – 10
SP 115# – 8
DL 290# – 14
Total 640# – 32 reps