First my base - many crossfit workouts have a percentage of your 1 rep max effort in them, so what did I do? I found my max effort in the 4 major olympic lifts. This is how it looks -
Bench - 120#Deadlift - 205#Back Squat - 145# (with good form, I got more with poor form) Standing press - 95# (I actually got 100 with poor form)
So!! I'm only counting good form because I would like to make sure I am keeping exact form and build on that strength than get more weight with poor form, and build no poor form. It really bothers me when I see someone lifting heavy weight with poor form. It's like, that does you no good because you're going to get injured. And if were are in a lifting competition, they will judge you on your form, so that weight wouldn't count anyway.
So - the WOD is -
AMRAP 8 minutes - 7 back squats 200/1507 pull ups
First issue - My pull up bar is at the same spot as my back squat rack. That kind of sucks but I have to make do with what I have so to mimic the activity and get the proper substitution, I have to think - what are pull ups? Well, they're a pull activity and they have a cardiovascular component since they are kipping and it's an AMRAP. What's a good substitution? In this case, I'm going go Sumo Deadlift High Pulls with a 35 lb kettle bell. Really, I would typically do that with a heavier KB but I don't have one so this is what we're doing. I might also double the reps so it's 7 back squats (modified weight, probably 125) and 14 SMDH.
Then the strength workout is back squats, so I'll work on that as well.
