OK… My version of the Crossfit Total, (saving my knees)
45 min EMOM
First 15 minutes
- Press 5 reps (95#)
- Total of 75 press for 7125#
Second 15 minutes
- Front Squats 5 reps (135#) clean from ground each minute
- 75 front squats for 10125# plus 15 cleans for 2025# for a total of 12150#
Third 15 minutes
- Dead Lift 5 reps (225#)
- 75 deadlifts for 16875#
No rest between anything except the time left in the minute…
Total workout is 36150# plus a whole lotta sweat PR of over 7000# from the last one
More of a grinder than anything else.
I don’t know if I should add a couple of reps next time or increase the weights…
Had time to think about it…
Next time I keep the same weights but increase to 7 reps instead of 5, so… in total, it’s going to be close to 50 000#. Still not as intense as Incredible Hulk but a good Wod…
Back squat 340# pr de 5#
Dead lift 360# pr de 5#
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