Wednesday July 10, 2019

H.O.T. Side CrossFit – CrossFit

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Back Squat (1×5, 1×3, 1×1)

Take your time to get to your first set of 5 reps.

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 (Time)

For time:

10 Power Clean and Jerk (115/75),

10 Squat Snatch (115/75),

8 Power Clean and Jerk (135/95),

8 Squat Snatch (135/95),

6 Power Clean and Jerk (155/105),

6 Squat Snatch (155/105),

4 Power Clean and Jerk (175/125),

4 Squat Snatch (175/125),

2 Power Clean and Jerk (195/145) &

2 Squat Snatch (195/145)