CrossFit Total

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IMG_9263CrossFit Benchmark WOD
The CrossFit Total

Back Squat, 1 rep max
Shoulder Press, 1 rep max
Deadlift, 1 rep max

3 attempts at each movement once warmed up.
Add together best lift of each movement for your CF Total.

Compare to Sept 2013, April 2013

Strength Focus: Accessory workIMG_9228
3 times through:
20 Band Pull Aparts
20 Reverse DB Flys
10 Perfect Wall Squats (to butt ball)
20 Band Good Mornings
20 Reverse Hypers -25-30#
10 Pause Squats – hold 5 seconds each – 135#/95#

IMG_9192 IMG_9210 IMG_9209 IMG_9196 IMG_9198 IMG_9214 IMG_9199 IMG_9213 IMG_9239 IMG_9232 IMG_9235
Welcome to CrossFit Flagstaff Dana!      And look whose BIG SMILING FACE we got to see at the gym tonight? SO GREAT to see you JANE!


  1. […] CrossFit TOTAL                             Team WORLD – Power of 15                     Weighted Pull/Push Thanks for visiting from Four Rivers CF (ID), Matt! […]

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