110913

Powerlifting class--we're going to Total today also (disregard what I posted as the WOD earlier, we'll resume the cycle next week). If a different class time is more convenient for you, don't feel like you have to wait until 7:30pm to lift. However, I do want to watch your form/cue you up, but the choice is yours. -RS


Tuesday

Warm up:
10 pass thrus

THEN: 5 to 7 min AMRAP
200m run
7 jump squats
7 good mornings/pvc or bar
7 shoulder press/pvc or bar (no added weight)


Strength: Dips
3 sets of 5-10 reps. Beginner: box dips, Int/Adv: Bar Dips
(Either kind can be weighted)
If last week was successful, add 1 more rep per set.
Rest 2-3min between sets, work on shoulder mobility between sets.

WOD: "Crossfit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

You have 3 attempts to achieve your 1 rep max.

Keegan Martin (age 17) 355 squat, 135 press, 400 deadlift=890
Alyssa Ross(age 17) 215 Squat, 95 Press, 315 Deadlift=625