• Mazen Nassar

Please remember to VOTE if you haven’t yet. 11/3/20 and 5 pm zoom wod “Filthy Fifty” Home version

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

“Filthy Fifty” Home version

50 Box Jumps (24/20) or Step Ups 50 Reveres curls 50 Kettlebell Swings, (53/35)

50 Lunges in place 50 Holliw body crunches 50 Push Press 50 Back Extensions 50 Thrusters, air squats or goblet squats 50 Burpees 50 Double Unders

Scale for on ramp: 3 rounds of 10 reps each movement.

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