CROSSFIT WOD

February 11, 2020 Written by

CrossFit Salus – CrossFit

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Coach lead warm up: (No Measure)

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Today we aim to complete The CrossFit Total as follows:

20 min Back Squat

00:00 – Empty bar x 10

01:00 – about 30%x 5

02:00 – about 40%x 4

03:00 – about 50%x 3

04:00 – 60%x2

05:00 – 70%x2

07:00 – 75%x2

09:00 – 80%x2

11:00 – 85%x1,

13:00 – 90%x1,

16:00 – 95%x1

19:00 – Max attempt

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20:00 – transition

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10 min Shoulder Press

22:00 – 60%x3

23:00 – 70%x2

24:00 – 80%x1

26:00 – 85%x1

28:00 – 90%x1

30:00 – 95%x1

31:00 – Max attempt

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32:00 – transition

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20 min Deadlift

34:00 – about 50%x2

35:00 – 60%x2

36:00 – 70%x2

38:00 – 75%x2

40:00 – 80%x2

43:00 – 85%x1,

46:00 – 90%x1,

49:00 – 95%x1

52:00 – Max attempt

The CrossFit Total (Total Weight)

Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)

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