WOD
[A]
“CrossFit Total”
Back Squat 1 rep
Shoulder Press 1 rep
Deadlift 1 rep

You have a maximum of three attempts at each lift. First attempt should be a guaranteed lift to get on the board. Second lift should be challenging lift but with high percentage chance of making it. Third attempt is go for gold. Think about your opening attempt for each of the three lifts, and turn up to the gym with a warmup plan to hit those numbers. You will have about 5-6 warmup sets before first attempt at Back Squat, 2-3 warmup sets for Press, and 3-4 warmup sets for Deadlift. Managing your time is very important in this workout. You have 20 mins for Back Squat, 10 mins for Press, and 15 minutes for Deadlift.

Warmup schedule for Back Squat:-
3 x 50%
3 x 50%
2 x 75%
1 x 85%
1 x 90%
1 x 95%

Warmup schedule for Press:-
3 x 50%
2 x 75%
1 x 90%

Warmup schedule for Deadlift:-
1 x 60%
1 x 75%
1 x 85%
1 x 90%

Plan out your numbers using the above schedule before you hit the session.  Here is a CrossFit Total Planning Sheet, please print it out and fill in your warmup and attempt numbers.  You can also download a spreadsheet version (thanks Brad Smith)

Barbell Training –

Do not fail! So 75% to 80%1rm, no heavier.

Focus on having sharp and clean movements.

1. Overhead Squat
work up to a heavy single

2. Snatch Balance
work up to a heavy single

3. Hang Squat Snatch
work up to a heavy single

[COMPETITION TRAINING]

[B] Each for time:
Run: 10x 200 m

Rest 1 min between efforts.