Tuesday July 2, 2019

H.O.T. Side CrossFit – CrossFit

View Public Whiteboard

Shoulder Press (3×3 (70-80-90%))

New strength program – Wendler

So, this is how it works. You take 90% of your current max and that is your working weight/base weight you do your percentages off of.

For example, let’s say an athlete’s 1RM is 300. The base/working weight is 270#.

3 @ 70% (270*70% = 190#)

3 @ 80% (270*80%) = 215#

3+ @ 90% (270*90%) = 245#

When you see 5+, 3+ or 1+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout.

Metcon (5 Rounds for time)

5 intervals, each for time of:

12 Squat Cleans (115/75),

12 Chest to Bar Pull-ups &

12 Power Snatch

rest 2 minutes in between intervals