This coming Saturday morning we are running CrossFit Total for the 8:45am training session. A number of our Power Hour participants did this WOD a few weeks ago as the culminating activity for their 6 week power lifting cycle. SO many personal records were set that night our PR board almost exploded. Kabooooom.
Whether or not you have done CFT before, just did it a few weeks ago or it has been many years- you are invited to come on in a get it done. Essentially- you will take less than one hour to work up to a 1RM in your back squat, press and deadlift- you only get 3 attempts at each lift. That is NOT including the warm up sets. Read more about CrossFit Total HERE. When you show up to do it on Saturday morning I will ask you if you have read the article. I hope you can honestly answer, “Yes!” Please arrive a little bit early if you need to start warming up on your own. We will warm up on unloaded barbells together as a group… then lifting begins promptly. This WOD has very strict cut-off times/limits that we will adhere to during the hour.
Rich gets a serious judge checking his range of motion…. Coconut is a “Games Standard” stickler!Thursday 6, 7, 9am, 4, 6pm WODs. FUNdamentals 8am, Power Hour 5pm
For time:
50 KB swings (32/24kg)
5 rounds for time of:
5 burpee pull ups
10 ring/bar dips
50 KB swings
Post time and load to chalkboard/journals.
