21-18-15-12-9-6-3 reps for time of:
Back extension
GHD Sit-up
135 pound Overhead Squat

Jeff is ready for a one rep max dead.

Jeff is ready for a one rep max dead.

CrossFit TOTAL Week – Tuesday, Wednesday, Thursday

We’ve got a big week ahead and it starts with the CrossFit Total spread over three days!

Your CrossFit Total is the sum of your 1 rep max of press, back squat, and deadlift. It is important for everyone to understand why and how we do the CrossFit Total, the thought process behind the selection of the three lifts, and what information we can gain from our total score. In addition, lifting heavy stuff is cool.

Please read the following article, before attending the WOD if possible.

The CrossFit Total by Mark Rippetoe

This chart provides a way to evaluate your functional strength. Keep it on hand and refer to it on occasion. Track your progress, acknowledge your accomplishments, and admire the accomplishments of your teammates.

Here’s the schedule for the week:

Tuesday – One rep max shoulder press
Wednesday – One rep max back squat
Thursday – One rep max deadlift