Thursday July 11, 2019

H.O.T. Side CrossFit – CrossFit

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Deadlift (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 (AMRAP – Rounds and Reps)

AMRAP (7 minutes)

8 DB Box Steps Ups (35/20)

2 Rope Climbs &

8 Ring Dips

Rest 5 minutes

Metcon (4 Rounds for reps)

Tabata

Pull-ups

Squats

Sit-ups

Push-ups

Score each Tabata for TOTAL reps. So, do eight intervals of the pull-ups and then record your total reps. And then onto Squats and so on…