WOD 07/07/2014

"CrossFit Total"

Back Squat or Front Squat                           1 rep

Strict Shoulder Press or Bench Press            1 rep

Deadlift                                                      1 rep

*Suggested Prep for a total 

Always start with an empty bar.  Then follow the following sequence of percentages (Going off of 100%) to be sure your muscles are firing prior to hitting a Heavy 1 Rep or PR Attempt.  Work out the below numbers BEFORE YOU COME TO THE GYM.  

40-50% @ 5 reps
60-70% @ 3 reps
80-90% @ 1 rep
105-110% @ 1 rep (PR)

If it feels good go Heavier but try not to fail.  As many of you have experienced...just 5 #'s can make a massive difference.  Sometimes it's better to walk away knowing you could have gotten more than push it till failure.

Notice there is no conditioning portion today.  Which means you have 20 min per each max.  You likely won't need 20 min for press and you will already be pretty ready for the DL's once you get to them. 

Be there on time which means early...a max effort day is absolutely not a day you want to stroll in late.

Finally...DO NOT ATTEMPT A MAX BACK SQUAT WITHOUT SPOTTERS!!!