836 Market Street (rear)
Lemoyne, PA 17043
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Crossfit717@gmail.com



Monday, January 3, 2011

WOD

CrossFit Total

Back Squat 1 rep
Shoulder Press 1 rep
Deadlift 1 rep

Work up to your 1 RM in each of the above lifts. Your goal is to achieve this within 7-8 sets for each lift.

If not comfortable attempting a true 1 RM, scale to performing a 2 RM or 3 RM for each lift.

Below: Pics from the Open Gym on New's Year's Day. Great job to everyone who came out! I think everyone had a fun and productive start to the New Year! Let's keep that work rollin' on through the rest of the year.


















Posted by HEAD PROGRAMMER at 5:42 AM

3 comments:

  1. UnknownJanuary 3, 2011 at 8:51 PM

    265 lbs. back squat + 145 lbs. strict push press + 395 lbs. deadlift = 805 Crossfit Total

    ReplyDelete
  2. UnknownJanuary 4, 2011 at 1:47 PM

    125 lbs. Back squat + 65 lbs. Strict press + 200 lbs. Deadlift
    Compared to:
    105 lbs. Back squat + 65 lbs. Strict press + 175lbs. Deadlift

    ReplyDelete
  3. CallmeSBJanuary 24, 2011 at 10:14 PM

    235 BS + 135 SP + 335 DL = 705 Total

    I've been on a holding pattern with my total since I started Paleo in April, but I think 717 will help me break it. Better form coupled with better workouts will have me lifting more soon.

    ReplyDelete

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