“Crossfit Total” (2018 Crossfit Games WOD Modified)

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After a general warm up, begin with 3 rounds of the the following complex, start with an empty/light bar and increase weight per round.

  • 1 x Deadlift
  • 1 x Hang Clean
  • 1 x Strict Press
  • 1 x Back Squat
  • Repeat for a total of 3 consecutive sets

Then for the main WOD, the goal is to cycle through the three exercises to reach a 1RM of each.  Start each round fairly heavy so that for the 3 singles you are already close to the 1RM.  Every 2 minutes for 34 minutes (10 minutes per exercise)… 

  • 3 x Back Squat
  • 2 x Back Squat
  • 1 x Back Squat
  • 1 x Back Squat
  • 1 x Back Squat
  • Rest 2 minutes,  reset weights
  • 3 x Strict Press
  • 2 x Strict Press
  • 1 x Strict Press
  • 1 x Strict Press
  • 1 x Strict Press
  • Rest 2 minutes, reset weights
  • 3 x Deadlift
  • 2 x Deadlift
  • 1 x Deadlift
  • 1 x Deadlift
  • 1 x Deadlift

Results:  Back Squats 135-165-185-215-230lbs.  Strict Press 115-135-145-155 (failed)-150(failed).  Deadlift 185-225-255-275-295lbs.

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