Crossfit Total

I trained with mike and Gill today. We decided to do the CF total which consists of back squat, shoulder press & dead lift. The idea is to get a 1RM on each then add the weights together and thats your score.

You have 3 attempts at each movement. A full explanation of how to do the total can be found here

warmup

skipping 2 or 3 mins

mobility - arm circles, leg kicks etc

3 rounds

5 pullups

10 push ups

15 squats

WOD

CF Total

1RM BS - 300

1RM SP - 145

1RM DL - 325

Score = 770

For each of the 3 movements we did about 3 warm up sets. 5, 3, 2 increasing the weight each time then 3 working sets.

Back Squat working sets : 250, 285, 300. This was a new PR for me by 15lbs. Pretty happy with it.

Shoulder Press working sets: 135,140,145. I had not tested this before today so its a new max but I feel like I could have done at least another 5 pounds.

Dead Lift working sets: 275,305,325. New PR by 10lbs! Pretty happy with this as well but I also feel like I could have gone a bit heavier.

All in all Im happy with my score but I will know for next time to push it a bit more.

No stretch!!!!!