Squat: 280
SP: 140
Deadlift: 375

Total: 795 Rx'd

Could have done more on squat and deadlift. 

남(m)/47(Korean age 47 Western age 46)/171cm/92kg/220117/
CrossFit Total
Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep
Post loads to comments.
오늘기록
백스쿼트 1회
115kg
숄더프레스 1회
65kg
데드리프트 1회
125회(정그립)/
최고기록 달성함/
월요일 저녁와드

BS 95kg, SP 55kg, 120kg

95. 60. 135kg. Slipped a bit been off it all week.
Prev. 3s @ 105. 62.5. 150kg
Prev. 3s @ 100. 60. 145kg

Squat-305
Shoulder press-165
Deadlift-425
 
Total=895

MaxRack, 10 minutes each

255 + 120 + 315 = 690

(3rd time fasted; 3 times ago 265+120+325; but last time 250+120+310)

Back squat 160 kg
Military press 80 kg
Deadlift 180 kg

335 high bar back squat. 
165 shoulder press
495 deadlift -PR- missed 505 but got it off the ground a few inches. Could I have gotten 500 today? 🤔

995 total. 


Missed but felt close at 355 on the squat. should’ve gone for 345 but 335 felt good...
Lately shoulders hurt going heavy overhead and 165 was HARD fought. My
deadlift finally felt back to normal. PR on deadlift by 5 lbs!!!! Not a PR total but close to a tie. 

192/40/69”

300
115
370

Total: 785

Back squat - 205
Shoulder press - 105
Deadlift - 240

Back dquat: 215, press: 130, deadlift: 325. 670

110 + 50 + 110 = 270 kg

Back Squat 245 - 275 F
Shoulder Press 175 - 185F
Deadlift 275 

355-175-365 = 895

Went conservative since just getting back into wods again.
BS: 275, SP: 145, DL: 275

Shoulder Press: 50kg/110lb
Back Squat: 80kg/176lb
Deadlift: 110kg/242lb (PR)

Total:  240kg/528lb

325(PR) - 185 - 435(PR) = 945
(PR  - compare to 170104: 305+175+385 = 865)
m/51/5'11"/200#

M/35/5'10/190

Back squat: 375
Shoulder press: 175
Deadlift: 405

Total: 955 

575
105 press, 165 squat, 305 dl straight bar

225
145
265

635

BS - 255 Below PR 35 lbs 
SP - 135 Match PR
DL - 310 - PR
Total = 700 lbs 
Obviously haven’t been squatting much..

Back squat: 315
shoulder press: 165
deadlift: 365 (405 slipped halfway up) 

total: 845 Rx

Back Squat - 325
Shoulder Press - 185
Deadlift - 365

47 y/o
6'1"
225 pounds

320-100-365
785 Total

Age33/98kg

Warmup :3 rounds
200m Row
3 back Squat 
3 Shoulder  Press
3 Deadlift 
Resta 2'


E8m 24'
Back Squat 150kg
Shouder Press: 70lg
Deadlift: 195kg

T.c24'

Rx’ed 
305
135
405
=845lb

34/m/195lb
305 squat
155 shoulder press
335 deadlift

BS: 90 lbs
SP: 65 lbs 
DL: 215 lbs 

Total: 370

Back Squat 225
Press 175
Deadlift 315
Total 715 lbs

Haven't done any prs ever...so I guess these would all be?

245/125/300
Total: 670#

365 squat, 185 strict press, 425 deadlift.

total 975lbs 

BS: 275
DL: 375
SP: 155
Total: 805

DL 440, BSQ 330, STR PRS 165 in lbs

Back squat 205#
shoulder press 125#
deadlift 290#
total 620#
Compare to 665#

Jackie 
100, 60, 150

Derek Eason
CrossFit Train 97333
Corvallis, Oregon 

Back Squat:   365lbs.
Shoulder Press:   160lbs.
Deadlift:   455lbs.

Total:   980lbs.

BSq - 355pounds
Press - 170pounds
DL - 405Pounds

CrossFit Total:
Back squat: 210(PR)
Shoulder Press: 75 (PR)
Deadlift: 230(PR)- no more plates

Total: 515 (10# PR)

I didn't hit any new PRs, but I matched all my previous ones giving me a new Total PR. (Back squat to just past parallel, something felt off in my back probably the bar placement)

For my SP I got 75# up once in Oct 2018 and never again since 🤷🏻‍♀️, so pretty excited to be able to get it back up today finally. 

145# Old Bench Press PR (rolling it up off the floor onto the elbows) Today: Bench Press 160#s (from bottom position) Off 2 four-wheeler tires! 165 up...but not locked out! 3 attempts! Back Squat: 85-95-105-115-120-125-130-135 “no rack” (or bumpers & over tile flooring under mats) Squat feels strong, but I’m sketched out to get over 135 into position! 100# shoulder press (PR 105) 
245# DL (PR 265#) Felt rushed today so stopped before I hurt myself! Have to get to work!

Modified for 15 degrees in the garage
Strict Shoulder press
5x95
5x95
3x115
1x125
1x135
1x145
in between each set was
5 kbs with 70#
25 du
rest 60 sec.
m/49/175

M/19/160#/5' 8"
BS - 320#(pr)
OHP - 120#
DL - 260#(pr) need to work on form

1075lbs total

BS: 425lbs
SP: 155lbs
DL: 495lbs

did the rowing Cindy and got 5 rds + 100m

Back squat: 315 
Same weight but better range of motion than previous PR

Shoulder press: 195 (PR)

Deadlift: 425 (PR)
I may have been able to do more, but the gym warned me about hogging the bar 🙄😏

squat: 202.5kg
press: 80kg
dead: 230kg
total: 512.5kg or 1127 pounds

BS 225 pr
SP 90
DL 315 pr
(M, 49, 175)

Back squat 121 pounds 
dead lift 155
shoulder press 65

Back squat - 115 kgs
Strict press - 80 kgs
Deadlift - 130 kgs

Bodyweight - 65 kgs
Height - 173 cms

Warm-up
2 mile bike ride
300m row
light bar movements mimicking workout.
Shoulder Flexibility 

Workout
5x1 Squat 400pds
5x2 DB shoulder Press 90s
5x1 Deadlift 405

BS 155 lb., SP 85, DL 255. Total: 495.
I’m struggling with a mental block on back squats. 155 felt easy but I couldn’t get 160.
On DL, tried and failed to lift 265 and 260. My lifetime PR is 265.

Today (Compare to 190509)

BS - 205 (225)
SP - 110 (105)
DL - 315 (pr) (290)

Total - 630 (620)

Back Squat 260
Press 140
Deadlift 300
Total 700lbs

Modificade
5x5 Press 40 kg
5x5 Deadlift 70 kg
5x5 Squat dumbell on ground 40kg

190709:back squat:150kg,shoulder press:65kg,deadlift:160kg.
174cm/74kg: Total:365kg.
back squat:140kg,
shoulder press:60kg,
deadlift:165kg.
https://youtu.be/sPsSTLofgQs
2020 ASIA CROSSFIT CHAMPIONSHIP Online Qualifier 20.3
https://youtu.be/Fv76IZpkkXc
For Time: (4R+100)
5 Rounds:
100 Double Unders
30/20 Burpee Box Overs 24”
TIME CAP:18 Minutes

Champions Club Scaling Notes

RANT
Last year this workout came up all the time during the first half of the year (along with the 5k) and it really made me adapt. I have a personal bias against both max effort days and repeating workouts in close proximity. This covers both categories. But I really learned how to bend the workout to fit my purpose for the day. At its source DNA, the CF Total is the 3 most fundamental lifts at a weight that feels heavy. The rep scheme, strategizing, loads, and even the movements themselves can take a back seat to getting what you need out of it. This one comes the day after a rest day, so it might be a good opportunity to go for a pr. But maybe you'll finish up a great/challenging set of back squats and feel like you're good for the day. That's cool too. All depends on what you want to get out of the workout.

PURPOSE
See above

NEW TO CROSSFIT SCALE
Do 3 sets of 20-30 reps for each movement instead of the 1 rep max. This will make sure the weight stays light and you'll have enough feedback on your form and technique.

TRAINING SCALE
As is and be strict on the rules.

PRACTICE SCALE
Disregard the rep scheme and play it by feel. If you're not feeling like you'll hit a pr, then no problem going for 5, 7, 12, or any number of reps per set. Spine stays rigid on deadlifts, elbows stay in on press, butt stays back back back on squats.

GROUP SCALE
Pick one movement and dive into all the details. Or schedule the session on a day you can spend an hour and a half on it.

INJURY SCALE
Pick 3 static holds you can do. Do 3 max holds for each with as much rest as needed in between. Alternate each one.

WARMUP
Squat
Handstand
Kip
Hollow hold
Jump rope

GENERAL FEAR LEVEL: 5

Globo scale: as is.  As Rxed for most of you. Obviously the safety rules apply: spotters or spotter arms if using regular plates on the squat.  Deadlifts: use pads if the gym staff may yell at you for noise and control it on the way down in this case.

If without a barbell today, see about a guest pass/drop in to a CrossFit box, YMCA, Anytime Fitness, Golds, or any other gym with a barbell and rack that will let you do this.  If that is not possible, save this one for another day and just move today. Otherwise, work to the heaviest pistol, step up or Bulgarian split squat you can, followed by strict DB press max (or max strict deficit HSPU) , then single leg deadlifts with two dumbbells, getting heavier each set.  If you max, do an AMRAP set with the heaviest available dumbbells for each movement maxed. 

Warm up for 200120
GENERAL WARM-UP

1 round of:
Row 500/400 meters
2x "Burgener Warm-up" with an empty barbell
   3-5 reps of down & up
   3-5 reps of dip, shrug, elbows high & outside
   3-5 reps of muscle snatch 3-5 reps of snatch land
   3-5 reps of an overhead squat

SPECIFIC WARM-UP

For each lift use the following schema:
5 reps at 30% of 1RM
3 reps at 50% of 1RM
2 reps at 60% of 1RM
1 rep at 65% of 1RM
1 rep at 75% of 1RM
1 rep at 85% of 1RM
> The first attempt should be about 90-95% of 1RM

Rip's Rules
1) Don't be stupid.
2) Don't be greedy.
3) Don't be pig-headed.

INTENDED STIMULUS
.
Heavy day! Let's start the week strong! Today think about this: the Total is designed to be the most efficient and elegant stimulus a barbell can give you to elicit maximal strength. In the conjunction of these three lifts, the column and the pelvis have to work hard to keep the integrity of the system under maximal loads. This combined with the fact that the benefits of lifting the heaviest loads every so often is necessary for the complete development of all athletes explains why we have the Total today, and we why we do it every so often. It also tells you what we want from this workout: we want the heaviest loads we can safely handle for all three lifts. Mechanics are king here. Just play some ol' good tunes on the boombox and see where you can get, let the movement tell you where to go. Athletes refining technique can use the options below. 
Since is Monday, let's make today all about the start. On each lift focus on where you feel your weight on your feet at the start of each lift. Three points of contact, balanced weight, with a very minor favor of the front edge of the heel. Start strong!
.
▶ OPTION 1
This should not be a super big grind. The objective for all lifts is to get 5 reps with optimal mechanics at a very heavy load, not the heaviest load. The number of reps allows the coach to catch any big deviation in mechanics at a sub-maximal weight.

Back squat, 5 reps
Shoulder press, 5 reps
Deadlift, 5 reps

▶ OPTION 2
For athletes new to the movements

5 sets
0:30 Bottom of Squat Hold
7 Tempo Back Squats @4211*
*4 seconds on descent, 2 second pause at bottom, 1 second ascent, 1 second pause at top

5 sets
0:30 Overhead Barbell Holds
5 Tempo Strict Press @4012*
*4 seconds on descent, 0 second pause at bottom, 1 second ascent, 2 second pause at top

5 sets
0:30 active hold from pull-up bar
5 Pause* Deadlifts with slow decent
*2 second pause one inch from the ground, 2 second pause at knee, 1 second pause at top. Slow the decent, prioritize the initiation of the movements by sending the butt far back (hinging).