WOD Sunday, 3/09/2014

CROSSFIT TOTAL Sun,Mar 9,2014

After warming up you have 3 attempts to lift the most weight possible at each lift.

The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts.

This is a Max Effort of the following three lifts in the following order:

Back Squat
Press
Deadlift

*This should wear you out – you shouldn’t feel like you have anything left in the tank after this.

Post the total weight for all three lifts. Post the individual max weights for the lifts in the ”Why not Rx” section and optionally post the individual weights separately for individual lifts.

75% of CrossFit Total Sun,Mar 9,2014

3 rounds

8 Back Squat @75% of CFT weight
200m row
10 Press @75% of CFT weight
400m row
8 Deadlift @75% of CFT weight
600m Row

Our classes today are:
Barbell Club: 3:30p
Workout of the Day: Noon, 5:30p

Interested in trying a workout at CrossFit South Denver? Click Here!

ANNOUNCEMENTS

SuperFit Games

The Team SuperFit Games will be hosted at CrossFit South Denver on April 26, 2014! SuperFit has organized events since 2010 spanning the US! If you haven’t heard of SuperFit, they are one of the largest event organizers in the country. Many of their events sell out months in advance, so please don’t wait to buy your ticket. This event is a two-person team event and registration is available here.

Attitude Nation Level I Seminar

CrossFit South Denver has been presented with the incredible opportunity to host an Attitude Nation Level I Seminar on May 17-18, 2014. This seminar will be an instructional, hands-on Weightlifting seminar where athletes learn Weightlifting technique for both the Snatch and the Clean and Jerk. This seminar includes both coaching and demonstrations in a group setting by both Jon and Jessica North, who are legends in the Olympic Weightlifting community. Jon is a 2016 Olympic hopeful and professional athlete who competes in the sport of Weightlifting. He is the 2012 American Open Championship Winner, a 2011 National Champion, a 2010, 2011 & 2013 Pan American team member, and a two time Arnold Championship winner. He has been competing in the sport of weightlifting for 7 years, and is rapidly growing in strength and success.

This two-day seminar costs $350 per person. Registration is available here.