Tuesday August 6, 2019

H.O.T. Side CrossFit – CrossFit

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Bench Press (1×5, 1×3 & 1×1+)

Take some time here because this is basically a 1+ set of weight close to your MAX

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)

In Honor of the 2019 CF Games

30-20-10 reps of:

Cal Bike &

Toe To Ring (Scale to TTB or KTE)

rest 2 minutes

15-10-5 reps of:

Burpees (jump onto plate) &

OHS (95/65)

Score = Total time including REST