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Monday 110207

6
Feb

Monday 110207

1st annual CrossFit Surge All-Around testing begins!!!!

WOD

CrossFit Total + Bench Press

Max in 3 Attempts of:

  • Back Squat
  • Shoulder Press
  • Deadlift
  • Bench Press

Each athlete will receive be given 40 minutes to perform 3 attempts of the exercises listed above.  Lifts must be performed in this order, best completed weight will be counted.  Weights for the squat, shoulder press, and deadlift will be added together giving you your CrossFit Total.  Make sure you choose your weight wisely you only are allowed 3 attempts for each lift, athletes will not be allowed to reduce the weight after an attempt.

According to Coach Mark Rippetoe he suggests the following when performing a max test with 3 attempts.  The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts.”  Feel free to read Coach Rippetoe’s entire CrossFit Journal Article here.

 

2 Responses

  1. Aaron

    For time 50-40-30-20-10 of:
    Split squat switch
    Ball slam, 20#
    Back extension

    Time = 18:55

    Was surprised how hard the ball slams were, didn’t expect that

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