485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 2/14/17

February 13, 2017

Today we will be testing our maxes for three lifts – the back squat, the strict press, and the snatch. This is max lift day #2 of 3. Day # 3 will be the week after next.

Screenshot_20170212-125900Screenshot_20170212-125953

Intermediate

One rep max testing:

Back squat 1RM

Strict press 1RM

Snatch 1RM

*The squat and press max lifts are the priority. We may not get to the snatch, in which case we will tackle it another day.

Beginner

Three rep max testing:

Back squat 3RM

Strict press 1RM

One arm snatch 3RM

*The squat and press max lifts are the priority. We may not get to the snatch, in which case we will tackle it another day.

**Testing the three rep max is safer than the one rep because it will be easier to preserve form and technique due to less weight used. We will use a calculation to estimate your one rep max based on your three rep max.

 

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