WARM UP
5-mins General Activity such as Run 800m or Row 1000m
Coach Led Mobility Drills 5-mins
CELL WOD
CROSSFIT TOTAL (CFT) WEEK
Every athlete will perform the CFT once this week. When doing the CFT, that athlete will not do the WOD for that day. They will warm up and then do a CFT under the direction of a coach. The CrossFit Total (PDF)
“CrossFit Total”
Back Squat, 1 rep max
Press, 1 rep max
Deadlift, 1 rep max
Post each load and your total CFT score to comments
CrossFit Total Rankings (FAQ 4.9)
KETTLEBELL CROSSFIT WOD
STRENGTH
Double Kettlebell Clean 3 x 5
WOD
5 rounds for time of:
Run 100m
24kg Kettlebell Snatch, 12/12 reps
Pull Up, 12 reps
Post time to comments
The Cell Weightlifting Club Registration Night, tonight 6pm @ The Cell 2.0. Training starts Tuesday night 6:30pm
“CrossFit Total”
Back Squat = 190kgs
Press = 90kgs
Deadlift = 220kgs
Total = 500kgs
Failed at 201 Back Squat, Failed at 100 Press and Failed at 230 deadlift, I think I need to go up in smaller increments.
NIce mate, well over a 1000lb Total.
Jase
“CrossFit Total”
Back Squat = 155kg (NYC 160kg)
Press = 65kg (NYC 67.5kg)
Deadlift = 190kg (NYC 201kg)
Total = 410kg
I feel so weak. Thanks Jason.
That total is not to be sneezed at Jeff. Not far off a 1000lb Total mate. Good job!
Jase