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| Squat, Press, and Deadlift: The CrossFit Total |
SWOD: The CrossFit Total:
Perform a 1rm in each of the following lifts:
- Back Squat
- Shoulder Press
- Deadlift
After a good warm up, you will have three attempts at a max single for each of the three lifts. Your score will be the heaviest single rep of each lift added together. You must complete the lifts in the order listed, and in the hour provided for class. So take your rest periods between attempts, but move quickly also! Compare your score today with your score from 6 weeks ago here. If you've followed the strength programming correctly and as rx'd this past 6 weeks, there is no way you will not PR!
For a free article about the origins of the CrossFit Total, read this article. It'll also give you some good guidelines on how to attack it appropriately. Go to the link, and then click on the free download.
Did not have it today:
ReplyDeleteBack Squat 405 x 1, 455 x 0, 445 x 1 (PR)
Shoulder Press 185 x 1, 210 x 0, 195 x 0
Deadlift 495 x 1, 545 x 0, 535 x 0
Total = 1125#. 52# less than last total
ReplyDeleteBacksquat 165 PR ( +10)
ReplyDeleteShoulder press 75 (no change)
Deadlift 180 PR ( +5)
total 420. Increased by 15
Shoulder Press: 1-55, 1-75, 1-75.5, 1-76.5,1-77
ReplyDeletePush Press: 3-65, 3-70,3-75,3-85,3-90
Split jerk: 5-55, 5-65, 5-70, 5-75, 5-80
Back squat 140lbs
ReplyDeletePush Press 72lbs
Deadlift 150lbs
Total 362
385 Back Squat, 215 Shoulder Press, and 405 Dead Lift
ReplyDeleteStarting Strength WOD:
ReplyDelete- Bench Press: 240x 3x5
- Chin Ups: 260x 3x5
- 14" Box Squats: 235x 3x5
I saw a lot of good PR's going down in the 9:30 group. Good job, everyone! Can't wait to see what the night classes do!
Back Squat- 195lbs (didn't really have a 1RM before, but had been working with 170)
ReplyDeleteShoulder Press- 95lb (90 before)
Deadlift- 260lb (235 before)
Total 550
Back Squat: 115#--not deep enough at previous max of 135# then failed at 135#, 130# and 125#
ReplyDeleteShoulder Press: 70#
Deadlift: 205#
Total: 390 (410 last time :( miserable day)
Nice job everyone on your totals....can't wait to see what the night crew does. Brooke....that is an insane deadlift!!!
ReplyDeleteI did the snatch complex WOD today with metal plates.
Time: 26:00 Rx
BS=75 SP=35 DL=95
ReplyDelete265 SQUAT
ReplyDelete130 PRESS
295 DEADLIFT
690 TOTAL
Bs: 135x1, 150x0, 145x0, missed my old PR!!!!!! So mad at myself.
ReplyDeleteSp:62
DL: 185x1, 205x1, 210 x1
Old total: 395 New total: 407
225 BS (poor strategy) failed at 245
ReplyDelete115 SP
295 DL (failed at 305)
Total= 635 +15 from last total.Noticable difference in the way I feel though. Strong not broke off:)
SQUAT 365 (PR)
ReplyDeleteSHOULDER PRESS 195 (SAME AS LAST TIME)
DEAD LIFT 405 (PR)
TOTAL = 965
I'M PRETTY HAPPY WITH MYSELF, CONSIDERING I SPENT THE LAST 7 DAYS OVER INDULGING AT CHRISTMAS PARTIES.
Compound total:
ReplyDeleteBack Squat: 140! (PR)
Shoulder Press: 77lbs still! failed at 80 and 78
Deadlift: 220lb PR! before broken foot was 205
total: 437
Squat 350
ReplyDeleteSh press 150
DL 340
total=840
"Baby Nancy" from CrossfitMom.com
ReplyDelete5 Rounds
500m Row
15 Overhead Squats @ #25
19:26
First WOD in a month. Not too bad all things considered. :)
Back Squat: 277
ReplyDeletePress: 140
Deadlift: 415 (PR)
832 (+57lbs from 6 weeks ago)
Alan: welcome back! i havent seen you in awhile.
ReplyDeleteBrooke: Holy smokes on your deadlift! Nice job!
Christy: welcome back and way to go with baby nancy! can't wait to see you again.
Melissa: no broken bones gonna slow you down sister!
Doug:Love the strong not broke off mentality!
Bob: way to join the 1000 club!
Ryan: that deadlift is like 4x your body weight, nice job!!
Im so proud of all of you who did the total today. seems like we have a steller group of athletes on our hands. you guys are awesome!
Sq: 245
ReplyDeleteShldrprs: 145
Dl: 295
BackSquat: 390#(PR) 15# over my last
ReplyDeleteShoulderPress: 225#(PR) 20# over my last
Deadlift: 500#.. 45 over the last time we totaled..but 10# under my PR
= 1115#
BS 205x1 PR, SP 115x1 PR, DL 255x1 = 575#
ReplyDeleteBack Squat: 175
ReplyDeleteShoulder Press: 70 PR
Deadlift: 200 PR
Total: 445 +35 from previous total.
Wanted 450, but I'll take it!
Back Squat: 160 (PR)
ReplyDeleteShoulder Press: 80
Deadlift: 190
Total : 430
did my total on tuesday but wanted to be on here with everyone else =0)
ReplyDeleteBack squat: 165,175 not to depth..damn
Shoulder Press: 80,failed @ 85
Sumo Deadlift: 200, failed @ 205
Total: 445
Need lots of work on my squat!!
Back squat 300 lbs pr*
ReplyDeleteShoulder Press 155 lbs pr*
Deadlift 345 lbs pr*
Cross fit Total = 800
previous total 745
Back squat: 165 pr (+10)
ReplyDeleteShoulder press: 70 (-5)
Deadlift: 215 (-10)
Total: 450 (-5)
Big boo to totaling in December after a big holiday weekend!!
Back Squat 125# (could have more) +20
ReplyDeleteShoulder Press 80# (+10)
Deadlift 180# (+15)
Total 385#
Squat: 275 PR
ReplyDeletePress: 160 PR
Deadlift: 335 PR
Total: 770 PR
Squat: 455#
ReplyDeletePress: 185#
Deadlift: 325#
Total: 965#
330 BS 165 SP 395 DL = Total 890#
ReplyDelete105BS 50SP 135DL = Total 290
ReplyDelete120 BS 70 SP 180 DL = Total 370
ReplyDelete110 BS 45 SP 125 DL = 280
ReplyDeleteBacksquat- 405# (5#PR!)
ReplyDeleteShoulderPress- 230# (5#PR!)
Deadlift- 525# (10#PR!)
= 1160#