Time to "Total" again! |
Strength: 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 time provided for class. So take your rest periods between attempts, but move quickly also! Compare your score today with your score from last time. If you haven't done this before, then it is a good way to measure where you are now, so you can see you progress over the next few months.
Compare to 12.26.11
Post weights to comments.
And a final update on the top scorers for the Compound:
Men: Women:
TK Holly
Craig Melissa
Brad Kim
mo: BS: 95 SP: 55 DL: 155
ReplyDeleteCF Total: BS- 210 (PR), SP- 96 (PR), DL- 255 = total 561 (PR)!
ReplyDeleteBS-235, SP-115, DL-275 = 625
ReplyDeleteCF Total:
ReplyDeleteBS: 185(pr)
SP: 65
DL: 235(pr)
Total: 485
backsquat: 120, shoulder press: 61, deadlift: 165
ReplyDeletebacksquat: 135, shoulder press: 41, deadlift: 155
ReplyDelete190 (pr), 110 (pr), 260 (pr)= 560
ReplyDelete250(PR), 125(PR), 300(PR)= 675
ReplyDeleteBS: 205 (PR)
ReplyDeleteSP: 93 (PR)
DL: 276 (PR)
Total= 574 (PR)
BS:215 (PR)
ReplyDeleteSP: 82 (PR)
DL: 230
Total= 527
Back squat 175lbs
ReplyDeleteshoulder press 75lbs
dead lift 175lbs
total 425lbs
BS 245
ReplyDeleteSP 125
DL 280
650
BS: 130
ReplyDeleteSP: 67
DL: 185
Total: 382
BS:115
ReplyDeleteSP:55
DL:195
Total:365
345 (pr), 180(pr), 385(pr)=930(pr)
ReplyDelete350 (pr), 155 bad shoulder, 435 (pr)=940
ReplyDeleteBS: 245
ReplyDeleteSP: 140
DL: 315
Total: 700
BS 145
ReplyDeleteSP 85
DL 205
= 435
Bs-365
ReplyDeleteSp-135
Dl-425
= 925
BS: 175 (+10)
ReplyDeleteSP: 75 (+6)
DL: 215 (+15)
= 465
BS:190 (PR)
ReplyDeleteSP:80
DL: 210 (PR)
=480 YAY!!
Did this wednesday w some help from Matt..Thanks Matt
ReplyDeleteBS: 200 (+10)
Press: 82 (-2)
DL: 235(+20 from last total, +10 from PR)
Total = 517 Wahooey..channeling Doug!!!
BS: 255 +0
ReplyDeletePress: 130 +0
DL: 265PR +5
Total: 650
Back squat - 165lb
ReplyDeleteShoulder Press - 75lb
Deadlift - 190lb
Total - 430
Back Squat: 145# same
ReplyDeleteShoulder press: 92# - 2# PR!
Back Squat 275# - 10# PR from last total.
Total: 512# PR!
(completed Friday)
15-12-9
ReplyDelete400m run
deadlift
sit-up
14:35