WOD 5/10/18

Soldier Kicks
High Knees
Reach+Pull to Lunge+Twist
Butt Kicks
Alt Side Lunges
Inchworms
Bear Crawl

WarmUp:
10 Back squats
10 Strict Shoulder Press
10 Deadlifts
7 Back Squats @45%
7 DB Shoulder Press @35/20
7 Deadlifts @45%
4 Back Squats @65%
4 DB Shoulder Press @50/35
4 Deadlifts @65%

CrossFit Total”
Back Squat
Shoulder Press
Deadlift

The CrossFit Total will test functional strength capacity, it is the sum of the best of three attempts at the Squat, the Press and the Deadlift. 

The Rules
The lifts will be performed in the following order: squat, press, and then deadlift. The best single attempt for each of the three lifts is added together for the CrossFit Total score. You will have 15 minutes to complete your attempts for each lift. Once weight has been put on the bar you can not go back down in weight. Once you are warm and ready to attempt your lift, you must tell the coach.

Strategy
Your first declared attempt should be a weight you know you can do for a heavy set of three. That weight should be at about 85% of your Wendler 531 max (a number you should have recorded). The second attempt should be a weight you know without any doubt that you could do for a single, having just done the first attempt. Lastly, the third attempt is the weight you want to lift, based on your performance on the previous two attempts.

The Build

Start your attempts around the following %'s
85% x 1
90% x 1
New 1RM

Active Recovery:
10min Row, Bike, Run