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June 23 2016


June 23 2016

Drot Barbell _ 2 WOD WARS 2015

June 23 2016

Coach Drot brought this Instagram video by former CF Games Champion Jason Khalipa to my attention and I can see some real value for everyone to work on pull up progressions:

“CrossFit Total”
Back Squat 1 rep max
Shoulder Press 1 rep max
Deadlift 1 rep max

*Secret WOD if time permits*

In preparation for a new strength cycle to start in July, we’re hitting the “CrossFit Total!” This is a full-on attempt to establish a 1-rep max lift for 3 of the fundamental power movements, the Back Squat, Shoulder Press, and DeadLift. The Should Press is strict, so no leg movement is permitted. If there is time, there will be a coach’s choice metcon WOD to perform after all the weights are established. We want to give ample time to complete the lifts.