Moving large loads is a stated goal of the CrossFit program. The caveat is that quality of movement comes first. Until we can move light loads with proper mechanics we should not be concerned with moving heavier loads. While it is easy to be tempted to lift heavy given the competitive side of CrossFit, sacrificing our bodies for short term gains goes against the CrossFit philosophy. We want mechanics first followed by consistency with the movements then and only then do we want intensity.
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Workout:
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
