At CF West we like to lift heavy. And we like to lift heavy as often as we can. In order to do this, we need to know our numbers. A lot of CFWSC WODs have RX’d weights that are a percentage of your 1 rep max, written as 1RM, the most weight you can lift with that movement once. An example might be: 3 Power Cleans 80% 1RM. That means 3 power cleans with a weight that is 80% of your 1 rep max. The key here is to know your 1RM.
Another exercise might be: Front Squats 7×3. This means 3 repetitions of the front squat 7 times. Written as 7 times 3, it means to find a working 3 rep max weight and do it for 7 sets. Thus, you need to know, or at least have a good idea, what your 3RM is.
Knowing your numbers not only makes for a much more productive training session, but it is also the sign of a serious lifter.
Tabata Deadlift 225/155#
3 Timed Rope Ascents
Start with feet flat on the ground and legs straight, no jumping up. Take plenty of rest in between ascents.
AMRAP in 12 Minutes
3 Push Press/Jerk 185/125#
6 Ball Slams 40/25#
Post total deadlift reps and WOD score to Comments.