Tuesday August 6, 2019
H.O.T. Side CrossFit – CrossFit
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
