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06/01/2016

31
May

06/01/2016

Clinton Hill, East Williamsburg – CROSSFIT

Announcements:

Ladies Night – Thursday, June 23; 6:30-7:30 WOD, followed by wine

Weightlifting

Cycle 3 Week 1 of Wendler:
So we are adding 10lbs to our training max number for this cycle. You will look back to the date of 04/02/16 or you can try 04/07/16.Make sure you are NOT looking at what your 1RM is today!
Anyone who has not done pressing more than 4+ times in their history should find a 5rep max.

*Anyone get more then +9reps on C2W3 should increase the training max to 12.5#

C3W1: Deadlift (65% of TM+10#, 75% of TM+10#, 85% of TM+10#)

5 at TM+10 x 65%,
5 at TM+10 x 75%,
5 or more at TM+10 x 85%,Training Max is 90% of your 1RM. So take 65% of 90% of your 1RM than add 10#, etc.
It’s crucial to rest as long as needed on the last set and focus on getting as many reps as you can.

*Put your final weight and reps in Wodify

WOD (Time)

6 Rounds for time:

6 box step up and overs (24/20) with 45#/25#
12 Ring Dips
24 Russin Twists (45#/25#)

Rest 1 min: REPEAT
Score = total time plus rest time.

L/R = 1 Russin twist
You can hold the plate any way you’d like while stepping up and over. Full hip extension on the top of the box.

QOD – Would you rather be on Wheel of Fortune or Jeopardy?

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