Before you hit the weight room to max out on all of your lifts, just remember the context of Vellner's CrossFit Total competition. When you're lifting for your max, time should never be a factor.

If you’re goal is strength and power, for example, you want to lift in the 2 to 6 rep range, which is typically 95 to 85 percent of your 1RM. For hypertrophy (8 to 12 reps per set), your sweet ...