I am not discouraged, because every wrong attempt discarded is another step forward.

Thomas A. Edison

J.V. Askem is a regular contributor to Milo and articulate spokesman for the minimalist camp to which CrossFit adheres. http://www.olympus.net/personal/cablebar/index.htm


Front Squat/Push Jerk, 65 lbs. X 3 reps, rest.
Front Squat/Push Jerk, 85X3, 105X3, 125X3, etc.

Notes:

1. Women and children can start with 45 lbs. and add ten each set.
2. Give yourself one point for each set successfully completed with 3 reps.
3. End with three more reps at the last weight completed with three reps and work your way back down with two more reps (3,5,7,9...) with each reduction in weight all the way back to 65 pounds.

You guessed it, today we are determining our total for the three Powerlifting lifts, the deadlift, bench-press, and the squat.

Take your time. Warm-up with sets of three to five reps. Rest. Increase the weight, drop the reps, and lift again. Repeat this process until you've established a max weight for each lift. Total the lifts and submit for ranking. The total is comprised of your max lift at one rep for each exercise.

Roman Chair Medicine Ball Throw Sit-up, 1 minute.
Straight Arm Overhead Kettlebell Swing, 1 minute.

Rest

Perform 3-5 Rounds of this Circuit for Time:
Front Squat, 10 reps
Rope Climb, twice up without stopping at bottom

Rest

Roman Chair Medicine Ball Throw Sit-up, 1 minute.
Straight Arm Overhead Kettlebell Swing, 1 minute.

REST