Tuesday July 9, 2019

H.O.T. Side CrossFit – CrossFit

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Shoulder Press (1×5, 1×3 and 1×1)

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#.

5 @ 75% (270*75%) = 203#

3 @ 85% (270*85%) = 230#

1+ @ 95% (270*95%) = 257#

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 (AMRAP – Rounds and Reps)

AMRAP (20 minutes)

30/25 Cal Row,

400m Run &

50 Double Unders

Scale to 2x Singles.

Rower needs to be reset to zero for each round.

1 rep for 400m Run