17 December 2012 – “CrossFit Total” or “CrossFit Football Total”

Warm-up

Run to W. Alabama and Back

CrossFit Total

Your Goal To Is Find Your One Rep Max Through 3 Attempts At Each Lift

Back Squat 1-1-1

Shoulder Press 1-1-1

Deadlift 1-1-1

*The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts

CrossFit Football Total

Your Goal To Is Find Your One Rep Max Through 3 Attempts At Each Lift

Power Clean 1-1-1

Back Squat 1-1-1

Bench Press 1-1-1

Deadlift 1-1-1

*The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts