12 Dec 2014

Warm Up:
Dynamics
Shoulder stability
mobility work

Strength:
Push Press 4 x 5 @ 65% 70% 75% 80%
Press 1 x 5 @ 60%  3 x 5 @ 65%

WOD:  CROSSFIT TOTAL 2:

After warming up you have 3 attempts to lift the most weight possible at each lift.  

The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts.

This is a Max Effort of the following three lifts in the following order:

Clean
Bench Press
Overhead Squat

*This should wear you out - you shouldn't feel like you have anything left in the tank after this.

Post the TOTAL weight for your best lift in each of three lifts.  Post the individual max weights for the lifts in the ''Why not Rx'' section and optionally post the individual weights separately for individual lifts.