19 Hagerty Blvd. Unit 7
West Chester, PA
info@crossfitexplode.com

December 08, 2009

12.9.09

WEDNESDAY

"CFT"

CrossFit Total

3 attempts to reach max of:

Shoulder Press/ Back Squat/ Deadlift

5 minute rest between efforts

score= addition of all three max's

Shoulder Press/Push Press/Push Jerk tri-panel…[wmv]

The Deadlift from Patrick Cummings on Vimeo.

 

The Back Squat from Patrick Cummings on Vimeo.

Post loads to comments

12.9.10

Auxiliary:  Glute-ham sit ups/ Sit Ups

15/30…12/24…9/18…6/12…3/6

For Time

Note:  This is the first time we will be performing max efforts in our workout.  It is very important to perform these 3 major lifts with the proper form.  If you are on your own, make sure you do an adequate warm-up and you have a spotter present.  The max effort is not legitimate unless proper technique and ROM (range of motion) is present.

 

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  1. Sue W. Reply

    Patrick Cummings looks like Butthead. I’m just saying.

  2. Bruce Reply

    STEVE bell! good job maxin out! as to all the rest of u as well. 🙂

  3. dana Reply

    opps that comment was form me not bruce!!

  4. TRRN Reply

    I know I can go a lot heavier, but I guess this will have to do for starters. I will need to work on this. 125-225-325: 675.

  5. BQ Reply

    215/365/425= 1005, def gotta work my DL’s and BS

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