This month’s bench mark WoD at CrossFit Central is CrossFit Total, which is your single best lift in the following three lifts:
- Back Squat
- Shoulder Press
- Dead Lift
Add your three lifts together and you have your CFT.
For each lift, you get only three attempts, and you count your heaviest weight.
My lifts were:
- Back Squat 335 lbs (PR by 10 lbs)
- Shoulder Press: 205 lbs (PR by 5 lbs)
- Dead Lift: 415 lbs (10 lbs under PR)
CFT = 955 lbs
I was pretty disappointed as my goal is to get a 1000 lb CFT. I might find an extra 10 lbs or so in the shoulder press, and up to 25-30 lbs more in the dead lift, but the back squat is really where I need to work to find that last 45 lbs.
I have 3 months till my next CFT, so I have some time to work on that back squat. My goal for the next CFT is to get at least 365 lbs from my back squat.
7 rounds of:
- 7 burpees
- 7 box jumps