140109 ~ CF Total Day is Here

CrossFit Total Day is here!!! Arrive early....warm up and start lifting!! 

CrossFit Total

1 RM Back Squat

1 RM Shoulder Press

1 RM Deadlift.

Notes***

Safety over weight!  Coaches will be watching your form like a hawk!  Absolutely no rounding of the back will be permitted!!

When warming up for the 1 RM Backsquat, perform the following before approaching the rack:

EMOM 5min

a) 2 Hang Squat Cleans @ 70%

Notes: This is meant to provide a warm up for both the legs and the CNS. DO NOT go above the prescribed weight. Each set should be easy and fast.

** Use the "Walkout" method when approaching maximal weights.

Cash Out:

5 x 300m row (Sprint)

Rest 1:1

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