The WODs over the next three days will be notably varied in time domain and discipline. We’ll be using a points system to attach a relative number to your workout and measure consistency or inconsistency over the these days. This will be explained in greater detail tomorrow. Some info will be given out the night before, so stay tuned. For those of you prone to panicking… you’ll be ok. You don’t have to make all of the next three days, and just like every other day all workouts and movement patterns can be scaled, modified, or subbed.
Monday July 25th 2010
WOD: CrossFit Total
1RM Back Squat
1RM Shoulder Press
Once warmed up you will have a total of 15 minutes for each lift to complete 3 attempts, and demonstrate your heaviest single. The lifts will be completed in the order listed above, and the 15 minutes will run concurrently until all three lifts are completed. Your heaviest of each lift will be totalled together for an all up weight (eg. 350# (BS) + 175# (SP) + 425# (DL) = 950# CFT).
Kara Bohigian Squatting 501# at a body weight of 148#
Andy Boltons world record Deadlift. 1008.6# at a body weight of 360-370)