(Benchmark Day:)
*First 10 minutes spent reviewing proper lifting technique with the squat/deadlift and strict press.
WOD: “Crossfit Total”
3 Attempts at Each Lift:
Back Squat
Strict Press
Deadlift
Score: Total Weight Lifted
**We will warm up each movement prior to starting the WOD, each athlete will only get three attempts at each lift, so having a plan of action is crucial. No reps prior to 3-2-1 go will count. Tips: Your first lift should be something you know you can hit for a triple (3 reps in a row), your second should then be something that would be a heavy single (1 rep), then if successful, your last lift will be something that you want to go for depending on how your previous lift went.
LeanFit:
WOD: "Burpee Barb"
5 Rounds:
20 Burpees
30 Jumping Lunges
40 Abmat Situps
50 Air Squats
