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Old 04-18-2007, 09:48 AM   #3
Derek Simonds
Senior Member
Join Date: Nov 2006
Location: Deland, FL
Posts: 4,204

Greg thanks for the information. Even number 5 helped I interperted it as just lift.

I should have been more specific earlier. I have used the percentages from the CFT article to determine my opening weights whenever I test for a max. Here is the text I was referring to

Quoted from the article titled Crossfit Total

"The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts. If you have made a mistake setting your first attempt, the next two will need to be adjusted, but you should know what you can triple, and this will always be a safe first attempt. And since you know this weight, you know what weights to use to warm up for it: you’ll use the lightest weight that you normally start with for your first warm-up when you train, and 90% of the first attempt for the last warm-up, with either three or four relatively even increments in between these two. For instance, warm-ups for a 405-pound first attempt on the squat would be:
135 x 5
185 x 3
225 x 2
275 x 1
325 x 1
365 x 1"

I am going to shoot for a 180 to 200 lb clean so based on the above formula I would traditionally half the weights and do the same rep scheme to get warmed up.

I will post my results Friday or Saturday.
What we think, or what we know, or what we believe, is in the end, of little consequence. The only thing of consequence is what we do. -John Ruskin
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