Monday July 8, 2019

H.O.T. Side CrossFit – CrossFit

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Bench Press (3×3)

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 (Time)

21-18-15-12-9 reps of:

Deadlift @25/155),

HSPU (1/2 reps) &

Bar-Facing Burpees

So, the first round would be 21 DL, 11 HSPU and 21 Burpees and so on……