Sunday 091108

Workout

50-Back Squats @ 50% of your 1RM

TFT/Duty WOD
75-Back Squats @ 50% of your 1RM

Wednesday 091104

Workout
Snatch Balance + OHS (complete one of each before re-racking the bar)
Work to 110% of your SN 1RM

THEN

Snatch Pulls, again work up to 110% of your Snatch 1RM

Compare to:
TITANFIT: Thursday 090806

Tuesday 091027

Workout

Back Squat
Using 79% of your last CFT Back Squat, do:

5 sets of 5 reps...

Thursday 091022

Workout

Snatch balance - 75% (of snatch 1RM) x 3 x 4
Power snatch + snatch - 70% (of snatch 1RM) x 5 sets

Compare to:
TITANFIT: Wednesday 090729

THEN
Back Squat 5x5 @ 65% or your 1RM

Monday 091019

Workout

Front Squats
Using 80% of your Back Squat 1RM from your last CFT as a base line, complete 5 reps at:
60%, 65%, 70%, 75% and 80%

Monday 091012

Happy Birthday Kurt!

Workout

Back Squats
5x5 @ 74% of 1RM

"Mini" MetCon
4 rounds of
10 - Burpees
10 - WallBall

Tomorrow's WOD is KTF's choice...Heaven help us!

Thursday 100808

Workout

Back Squat

Using your last Back Squat 1RM from your last CFT do: 5 reps at each of the following percentages... 54%, 58%, 63%, 67%, 71%.

TFT WOD

Add 10 Pull-ups and 10 Push-ups to each of the 5 sets

Monday 091005

Workout
OHS - find your 1RM

Compare to:
TITANFIT: Wednesday 070809

THEN

"Mini" MetCon
5x
250m Row
5 - Burpees

Thursday 091001

JB and KTF doining Swings as part of the TFT WOD


110 Burpees hurts...Thanks JB


Workout

CFT (CrossFit Total)

1RM for:
Squat
Press
Dead Lift

Compare to:
TITANFIT: Monday 090803