CrossFit Total
For load:
Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep
Post loads to comments.
Compare to 220810.
Scaling:
Today is an opportunity to go heavy relative to your capacity. The loads today should require all of your attention and focus. The load is not heavy if you can carry on a conversation mid-lift. Advanced and intermediate athletes may attempt max-effort lifts for each movement and shoot for a personal record if the “iron” is hot. Newer athletes should treat today as an opportunity to practice technique and get comfortable with heavy lifts.
Intermediate option:
Same as Rx’d
Beginner option:
For load:
Back squat 3-3-1-1 reps
Shoulder press 3-3-1-1 reps
Deadlift 3-3-1-1 reps
Resources:
The Back Squat
The Shoulder Press
The Deadlift
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Comments on 240515
69 Comments
Back Squat 155#
Shoulder Press 85#
Deadlift 225#
BS: 87.5kg: 1 rep
SP: 60kg: 1 rep
DL: 87.5kg: 13 reps
I don't have more weigh.
Bs 152kg
SP 72kg
DL "X" (injure)
BS 265# 270(f)
SP 170# 175(f)
DL 310# (all of the weight at my disposal)
745# total
870lb - Rx
Not my best, legs were tired after Murph of course.
365lb squat
140lb press
365lb deadlift
Bs 315
press 165
DL 415
total 895
Back squat 165#
Deadlift 200#
Push press 115#
CF Total- 775lbs
955
385/185/385
M/13/6,3/180
Back squat 235 (PR)
Shoulder press 95
Deadlift 275 (PR)
Have been doing CrossFit for 5 months and I’m happy to see the progress that I have made.
Back squat
135x5; 185x3; 225x2; 235x1; 245x1
Shoulder Press
95x3; 105x3; 115x1; 125xfail
Deadlift
225x3; 255x1; 275x1; 295x1
m/42/170 lbs
100/80/170 kg | M/36
M 37/5'10"/ 210#
1125#
Squat - 445
Shoulder press - 205
Deadlift - 475
Beg (max)
DL 75kg
SP 50kg
BS 70kg
BS 265
SP 125, tengo la muñeca lesionada
DL 335
Total 775
Scaled/subbed/modified:
3 reps each weight except shoulder press
BS 95-135-185-205-225#
SP 1 set max unbroken reps before each DL (35# DBs) 16-15-15-13-13
DL 185-225-265-295-305#
Compare to 220810: Worked up to 5-7 reps each
BS 185#
SP 105#
DL 235#
Elbow issues precluded heavy loading hence that sub. 1 RM just isn’t going to happen for me for a number of reasons but still wanted to get something heavy in on the BS and DL - btw, I haven’t broke over 300 in the DL for several years now so I’m pleased with how well that triple went.
Nice!
SP 95
DL 305
BS 124 Kg
SP 72 Kg
DL 151.5 Kg
M43/5 9/203
Back squats 255lbs
Shoulder press 155 bones cracking and all
Deadlift 265lbs
Is there a easy why to go back and read all of our own comments from past wods?
I go to the wod and use the "find" function of the browser
Rx
BS: 345(PR)
SP: 205(PR)
DL: 475 (went for a PR at 505 but had to settle for this)
Total: 1025lbs
Son(16)
Rx
BS: 295
SP: 155
DL: 375
Total: 825lbs
Awesome job both, and congrats on the PRs!
Damnnnnnn
5/15/2024 - M / 5'7 / 21 / 194
*6 WEEK MURPH TRAINING - Week 5/6 - Workout 3/5*
*All workouts leading to murph will be done with a 8lb vest*
(15 min Pre WOD Mobility with GOWOD mobile app)
For time:
1,600-meter run (with 8lb vest)
TIME - 7:04
Skill Work
3 sets:
1:00 sit-ups
:30 side plank (right side)
:30 side plank (left side)
(Post WOP Mobility with GODWOD mobile app)
Squat- 185
shoulder press-85
deadlift-225
total-495
Squat: 315
Press: 155
Deadlift: 405
Great job!
SP- 200
DL-435
T=1040lbs @194-BW/ age-34
Fantastic!
- Back squat: 1 reps 125kg
- Shoulder press: 1 reps 66kg
- Deadlift: 1 reps 170kg
BS - 200lb
SP - 125lb
DL - 215lb
Shoulder press, 1 rep - 70kg
Deadlift, 1 rep - 140kg
Can’t do back squats because of knee injury
Shoulder press - 205#
Deadlift - 365#
Back squat- 285#
Shoulder press - 165#
Deadlift - 365#
total: 815#
very disappointed with today’s performance. Specifically the Deadlift. Way off my best. Failed 405 over and over (current PR is 455, all time is 485 but that was a couple years ago). Not sure what’s wrong with me. Hoping to come back better.
I have similar struggles myself at times. Keep working at it!
Bs-255
Sp-155
DL-315
For load:
115kg Back squat, 1 rep
62,5kg Shoulder press, 1 rep
160kg Deadlift, 1 rep
shulder press 30-35f-32,5-35-37,5f
deadlift 50-60-70-80-90-100f
Squat: 70-80-90-100-105
Shoulder: 40-45-50-55-60(F)
Deadlift: 110-120-130-140-150-155
10 minute clock for each max:
240+100*+280 = 620 lbs
211228 (no score on 220810): 220+115+260 = 595
*Right shoulder still weak from scapular neuropathy last winter. Getting there...
Backsquat 155kg
Shoulder Press 70kg
Deadlift 170kg
No rack/limited plates - multiple sets of 5 for strict & push press & subbed FS.
DL- only have 130#, so same as above.
(Broke in my 2 new Mother's Day plates though;thanks Favo fam!!)
*Presses were only @ 55-60, FS to 70-75; cleaning the weight for each set got too tough on right shoulder-focused on form
Warmed up to ~85-95% or 1RM for each movement then went 3 to 6 attempts for each lift in order.
squat: 325 lbs (pr)
shoulder press: 170 lbs
deadlift: 405 lbs
900 lbs total.
dead’s felt good but couldn’t get 415 after failing three times after 405. Each attempt got lower than the previous! 170 and 405 current PRs so a good day of moving load.
2022-885 lbs
2021-830 lbs
Congrats on squat PR
Great work and congrats!
Thanks guys!
For load:
Back squat, 1 rep 220 lbs
Shoulder press, 1 rep 135 lbs
Deadlift, 1 rep 260 lbs
615 total
BS 240
SP 125
DL 235
m/54/175
Posting the not-so-good with the good:)
Nothing in the tank this AM, especially on the DL
Solid Mike! Sharing the good and not-so-good are part of keeping up that “whiteboard” to help make improvements.
Squat 305
Strict Press 155
DL 355
2.5 miles run w/20 vest
Well done!
Press: 155
Squat Clean: 255
Deadlift: 365
Press (seated due to headroom): 80kg
DL: 180kg
BS: 130kg (135 at parallel)
Press 60kg
DL: 180kg
Press 62 kg / 135 lbs (vs. 165 lifetime PR)
Deadlift 175 kg / 385 lbs (vs. 375 when fresh previously)
Very happy about that Deadlift Record! Really want to hit 405 as soon as possible. Press declined quite a bit, but the lifetime PR is from when I was (1) 10lbs heavier and (2) specializing on strength training and thus not a "fit/everyday" PR.
I must say that the programming in 2024 exudes an alluring symmetry!
Congrats on the DL PR! & "exudes an alluring symmetry..." is practically poetry :-D
M/50-54 👨🏻🦳
BS @237
SP @135
DL @308
Shoulder press 35kg
Deadlift 90kg
Nice!
Globo Wod: Most globos will have a barbell, squat rack and plates. If you are using iron plates today or don't know how to back bail safely with bumpers use spotter arms in a rack or a spotter(s) for the squats. If needed lay down mats under the plates to lessen the noise on the deadlifts. If you are in Planet Fitness, hotel, or a similar gym (or only have dumbbells), load up the Smith Machine (yes I know) or work up to a heavy dumbbells front squat, strict dumbbell shoulder press, and dumbbell deadlift. If you max out the dumbbells, go for max reps of the movements with good form.
Busy gym: Just hog the rack or platform today.
Good guidance. Thanks!
Good guidance. Thanks!