Wednesday August 7, 2019

H.O.T. Side CrossFit – CrossFit

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Back Squat (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

For time:

Grace (30 Clean and Jerks @ 135/95), then

30 Muscle-Ups and then

Isabel (30 Snatches @ 135/95)

*Muscle-Ups scaled to 60 Pull-ups and 60 Dips; any athlete can scale further as needed.

*Scale weight as needed