12.9.09

WEDNESDAY

"CFT"

CrossFit Total

3 attempts to reach max of:

Shoulder Press/ Back Squat/ Deadlift

5 minute rest between efforts

score= addition of all three max's

Shoulder Press/Push Press/Push Jerk tri-panel…[wmv]

The Deadlift from Patrick Cummings on Vimeo.

The Back Squat from Patrick Cummings on Vimeo.

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Auxiliary:  Glute-ham sit ups/ Sit Ups

15/30…12/24…9/18…6/12…3/6

For Time

Note:  This is the first time we will be performing max efforts in our workout.  It is very important to perform these 3 major lifts with the proper form.  If you are on your own, make sure you do an adequate warm-up and you have a spotter present.  The max effort is not legitimate unless proper technique and ROM (range of motion) is present.