Thursday, June 14, 2012

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Russell working on those handstand push-ups. Nice!!

Your ultimate goal today is to establish a new 1 rep-max weight for each of the lifts mentioned above. Hopefully it’s a PR (personal record). But it certainly may not be the day for that. Who knows. Get in here, see how you feel.

There are some rules that accompany the CFT. You will warm up with the back squat, increase load and minimize reps until you are ready to declare a 1-rep lift as your first official lift. You only get 3 of these official lifts. Use them wisely. A failed attempt will not be attempted again. Once you are done with your back squats, you will move on to the shoulder press. Same rules apply. You will finish up with the deadlift. Same rules apply. Note- you may not drop the bar at the top of your deadlift, it must be lowered under control back to the ground with both hands. Please click on the “CrossFit Total” link above for further information.

Reminder: The gym will be closed tomorrow, Friday, June 15 and Saturday, June 16.