• Mazen Nassar


CrossFit Total Squat 1-1-1 Strict Press 1-1-1 Deadlift 1-1-1 The first attempt should 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. If you have made a mistake setting your first attempt, the next two will need to be adjusted, but you should know what you can triple, and this will always be a safe first attempt. And since you know this weight, you know what weights to use to warm up for it: you’ll use the lightest hweight that you normally start with for your first warm-up when you train, and 90% of the first attempt for the last warm-up, with either three or four relatively even increments in between these two. For instance, warm-ups for a 405-pound first attempt on the squat would be: 135 x 5 185 x 3 225 x 2 275 x 1 325 x 1 365 x 1

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WOD- 11/24/20 and Zoom link

Warm-up • 1 min Jump rope • 10 Dive Bomer push ups • 20 Passthroughs • 20 Good Mornings • 20 Overhead Squats 1 Round: 1 min • kickstand • couch Strength: Shoulders Strict Press 5X5 73% super set wit

WOD-11/23/20 and zoom link.

10 Sampson Lunges 10 Curtsy Squats 10 Hollow rocks 10 Good Morning Mobility. Kickstand Seated straddle Goblet Strength: 70% of Front squat 1 rm 4x7 front squats 13 Back squats. Workout of the Day 20