WOD-1/23/19

January 23, 2019

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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