Warmup
– Row 500m
– Shoulder Mobility
– Hip Mobility
3 Rounds:
– 15 KB Swings
– 10 KB Sumo Deadlift High Pulls (SDHP)
– 5 KB Goblet Squats
CrossFit Total
Back Squat, 3 x 1RM
Shoulder Press, 3 x 1RM
Deadlift, 3 x 1 RM
The sum of your best three attempts of the Back Squat, Shoulder Press and Deadlift is your CrossFit Total.
Post your Total to comments.
Article: The CrossFit Total by Mark Rippetoe
5 replies on “2009-11-23 WOD”
Mine:
Back Squat – 125#
Shoulder Press – 55#
Deadlift – 170#
Total = 350#
Super Sandy:
Back Squat – 125#
Shoulder Press 57.5#
Deadlift – 165#
Total = 347.5#
Nice work this morning ladies. You both pushed until failure. Keep up the good work and these numbers will keep going up 🙂
Back Squat: 165# (new PR; 15# more than my max; 7 months post-knee surgery)
Woohoo!….and then it goes downhill from there… 😉
Shoulder Press: 70#
Deadlift: 185# (back was hurting; should not have even tried)
Total=420
Nice work ladies! “Big Wheel” Brian kicked butt with some big lifts too! Mine looked like this;
Squat – 235#
Press – 125#
Deadlift – 293#
Total – 635#
All these tied previous PRs, though I’ve never put the all together on one day, so it qualifies as a CFT PR!
nice work girls….it just brings a smile…;o)