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04/23/2016

22
Apr

04/23/2016

Clinton Hill, East Williamsburg – CROSSFIT

Weightlifting

Week 3 of Wendler Program
Training Max is from week 1. Not what Wodify shows updated.

Say you can Back Squat an impressive 300lbs. Your TM will be 300 x .90 = 270lbs, your training max for the month is 270, do not 300 or any other number.
Set 1, 5 reps of .75 x 270 = 205.5lbs.
Set 2, 3 reps of .85 x 270 = 229.5lbs.
Set 3, 1+ (AMRAP) of .95 x 270 = 256.5lbs

Shoulder Press (75% of TM x 5, 85% of TM x 3, 95% of TM x 1+)

Make sure you calculate your 95% of your TM for last rep.

TM = 90% of your 1 RM

Back Squat (75% of TM x 5, 85% of TM x 3, 95% of TM x 1+)

Make sure you calculate your 95% of your TM for last rep.

TM = 90% of your 1 RM

WOD  (AMRAP – Reps)

Tabata Sit-Ups

Tabata Mountain Climbers (Single count)

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10 second rest periods are in the plank position on palms.
Remember on the sit-ups, curl up vertebrae by vertebrae with your chin tucked.

On mountain climbers, your knees should contact your elbows. Single count means left + right = 2 . PUSH YOURSELVES! IT’S EASY TO GO SLOW.

QOD – What’s the oldest piece of clothing you still own and wear?

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