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Rochester, NY 14606
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WOD 9/25/17

September 24, 2017

 

Intermediate

Benchmark Workout Retest: Cindy

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1

Deadlift @ 1.5 x bodyweight

Floor press @ 1 x bodyweight

Clean @ .75 x bodyweight

*For example if you weigh 150 pounds, your deadlift would be 225#, floor press would be 150#, and clean would be 112#. Deadlift example calculation: Bodyweight (150) x 1.5 = 225.

*If previously completed, use the same weights as last time

Beginner

Strength – Benchmark Workout:

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1

Deadlift @ 1 x bodyweight

Floor press @ .75 x bodyweight

Clean @ .5 x bodyweight

*For example if you weigh 150 pounds, your deadlift would be 150#, floor press would be 112.5#, and clean would be 75#. Clean example calculation – Bodyweight (150) x .5 = 75

*If previously completed, use the same weights as last time

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