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Crossfit WOD

Wednesday 7/4/21 - CrossFit Total..

6th April 2021

Today is a great opportunity to get a snap shot of where you sit with the Big 3 - Squat, Press and Deadlift.  It's important you take note of your best lifts at each as we are going to have a crack at a strength cycle beginning next week.  Knowing your 1 rep maxes will help calculate your percentages and therefore allow you to monitor your progress.  There are tonnes of strength cycles out there but the one we are going to use is the Wendler 5/3/1 program.  More on that next week but make sure you get in and get your CrossFit Total!!



'CrossFit Total'

1 rep max Back squat
1 rep max Press
1 rep max Deadlift
* 3 attempts at each lift.


On a running clock and with a partner - 

At 0 -
100 / 80 Echo cals
* Every 2 mins including the 0 complete 5 Synchro Burpees

At 10 mins -
100 Wall balls
* Every 2 mins including the 0 complete 10 Synchro Knee tucks

At 20 mins -
100 / 80 Row calories
* Every 2 mins including the 0 complete 15 Synchro Squat jumps


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