Matt M. during Saturday's Team WOD

This week we will focus on maxing the Deadlift, Bench Press, Back Squat and Shoulder Press. You guys have made great gains over the past 8 weeks of our strength period. We concentrated on squating, pulling and pressing movements using full ROM and strict technique. We introduced the use of supportive exercises (remember bicep curl friday!) and tempo training to work on muscle imbalances and reinforce the benefits of full ROM and strict technique in our training. Approach this week the way you guys have over the last 7 and put up some great numbers!

Crossfit
Deadlift 1 rep Max 

3 rds for time…
400m run
20 kb swings (24/16)
12 pull-ups

Olympic Weightlifting
1 Hang Clean HP + 1 Hang Clean SP + 1 Hang Power Clean + 1 Hang Clean x 4
Deadlift 1 rep max
2 rds CF Metcon

10 thoughts on “Max Week

  1. josh says:

    Great job morning crew! You guys put up alot of good numbers today. We had a handful of +20lb increases in the Deadlift, Mike had a +40lb increase.

  2. Abs says:

    Isn’t this a benchmark “girl” WOD…like Nicole or Nancy or Helen…I forget but should be 21 Swings…

    Big numbers this week…should be fun!

  3. Rosie says:

    Albert, great job this morning losing the band and doing the WOD Rx’d without the band! You looked strong too!

  4. Albert Steed says:

    Thanks Rosie! I have been trying to stay away from those bands. 🙂

    I am hoping that I can see some increases on max’s this week. Deadlift was a wash. 😀

  5. Em says:

    First time back in the box for me in forever, not to mention deadlifting. Amazing numbers on the board for so many people, great to see how far some have gotten while I was out. Keep up the great work! I’m getting back into to things, slowly, but I look forward to working out with so many new faces.

Comments are closed.