BWCF Notes:
Today starts our six-week powerlifting cycle. Throughout this cycle, we will be focusing primarily on the back squat, strict press, and deadlift. You can expect more lifting and less conditioning in the first part of each class, but then our WODs will be more traditional metabolic conditioning workouts (Metcons). We are going to start this cycle with a classic benchmark "Crossfit Total" and we will end the cycle with a retest of it.
WOD: “Crossfit Total”
3 Attempts for max weight at the following three lifts:
Deadlift
Back Squat
Strict Press
**Score: Total weight of your three best lifts
Rules:
1.) All warmup will be done prior to attempting your three lifts.
2.) If you fail a lift, it still counts as an attempt.
3.) You must specify that each lift is an attempt.
4.) If you are an athlete who needs a longer warm-up, please arrive early to class and begin warming up on your own.
5.) Coaches will go over the workout structure at the start of class. If you are late today, you will most likely be doing LeanFit instead of CrossFit Total. #SafetyFirst
WOD: "EndurTest" (Retested at the end of the cycle as well)
For Time:
2k Row
200 Double Unders/400 singles
2-mile run
(40 minute cap)
