Vic City Total

January 30, 2018

 

 

Hey all, great work on that classic CrossFit triplet "Rowing Helen".  Make sure to record your scores in BTWB in either the "Rx" or the "FG" versions of the workout to be counted in the rankings!

 

Our next challenge is completely different!   We're going to swing the pendulum all the way to the strength side of things with a session that first appeared in PUSH week 1.0.

 

The Vic City total takes your best lifts in three movements for an overall combined weight total.  If you've never maxed these lifts out before, please be careful and look to do the best weight possible with the best FORM possible!  If you are very new to these movements, then consider this a skill training session as opposed to a full on test of max abilities.

 

Great energy in the gym on Monday, keep it rolling and keep supporting each other through the rest of the week!

 

Cam

 

TRAINING TUESDAY

 

 

WARM UP:   4 rounds, EMOM:  3 power snatch, 3 front squat, 3 shoulder to overhead

 

All rounds with bar only, work on positioning and timing

 

 

WOD:  VIC CITY TOTAL 

 

You will have three 15 minute periods to attain best weights in the following lifts.  You will likely need to work with someone else to have enough bars and plates to go around. You may also be assigned to a different starting place than the order below!

 

1.  15 min to establish a 1RM in the snatch (power or squat)

2.  15 min to establish a 3RM in the front squat (from a rack)

3.  15 min to establish a 5RM shoulder to overhead (press, push press, push jerk, or split jerk - all from a rack)

 

Prior to coming in to the gym, review these movements and have a plan as there will not be a lot of time to review the technique for each of these lifts prior to the wod starting!

 

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