18 December 2013 – “CrossFit Total” or “CrossFit Football Total”

Warm-up:  As Necessary on Each Lift

CrossFit Total (Courtesy of CrossFit HQ): (http://library.crossfit.com/free/pdf/52-2006_CFTotal.pdf):

Establish One Rep Max of:

BackSquat

Strict Press

Deadlift

*Perform a single max effort for the lifts listed above.
*After warm-ups, 3 attempts are allowed.
*Total must be done in the specified order.
*Combine all 3 lifts to create CrossFit Total

cftotalclassrankings

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

or CrossFit Football Total:

Establish One Rep Max of:

Power Clean

Back Squat

Bench Press

Deadlift

*Perform a single max effort for the lifts listed above.
*After warm-ups, 3 attempts are allowed.
*Total must be done in the specified order.
*Combine all 4 lifts to create CF Football Total

****MANDATORY SPOTS ON BACK SQUAT AND BENCH PRESS****

12-18-2013