Recently, the main site WOD was the CrossFit Total (“CFT”): a sum of your single-rep max for dead lift, back squat, and shoulder press. That got me thinking: what’s my target CFT? Without having done the CFT yet, I don’t have much to base this on. But I have done a few semi-recent 3-rep maxes of the component exercises.
- Dead lift: Most recent was 185x3. Based on that, I’ve got an intermediate target of 205lb (two 45lb and two 35lb bumpers) on my way up to the eventual target of 300lb (2x bodyweight).
- Back squat: I actually haven’t done back squats in a WOD, and am a bit rusty on the technique. It’s also been a while since I’ve done front squats, but I know I’ve done a 3- or 5-rep somewhere in the 150s–160s. At this point I’d be very happy with 185, which I think strikes a decent balance between safe and ambitious.
- Shoulder press: My most recent best was 105x3. Based on that, I’d be happy with a one-rep of 115lb, though I wonder if that’s erring on the conservative side.
