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06/02/2016

1
Jun

06/02/2016

Clinton Hill, East Williamsburg – CROSSFIT

Announcements:

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

Williamsburg Grand Opening June 18th

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: Back Squat (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)

15 – 12 – 9 of:

Alternating Front Rack Lunges (135#/95#)*
Bar Facing Burpees
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*Barbell starts on the ground

QOD – Fun Fact Thursday!

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