Warm Up
2 Rounds Barbell Complex
45 / 75 Men
35 / 65 Ladies
1 Complex = 6 Reps Each
- Deadlift
- Bent Row
- Hang Power Clean
- Front Squat
- Push Press
- Back Squat
- Push Ups
Compare to August 6th, 2012
15 Minute to Establish 1RM Squat
15 Minutes to Establish 1RM Press*
this is a STRICT OH press - no push-press or jerk
Each attempt will start from the rack.
15 Minutes to Establish 1RM Deadlift
The CrossFit Total is the sum of the best of three attempts at each lift. This will require strategy on your part. The 15 minutes includes your time to warm up to your "opening weight" (your first counted lift) and your three counted lifts. The squat is a back squat from the rack, the press is a strict press from the rack, and the deadlift is the classic big mama deadlift. Let's see good, safe form, smart weight progressions, and of course... excellent platform etiquette.
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