Call Us: (347) 696-7060

06/07/2016

6
Jun

06/07/2016

Clinton Hill, East Williamsburg – CROSSFIT

Announcements:

a) The Driven Life Nutrition Seninar – June 11th (Nutrition)
b) Ladies Night – Thursday, June 23; 6:45-7:45 WOD, followed by wine.
Williamsburg Grand Opening June 18th

 Strength / Skill

Cycle 3 Week 2 of Wendler:
So we are adding 10lbs to our training max number for this cycle. You will look back to the date of 03/31/16 or you can try 04/08/16.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#

C3W2: Back Squat (70% of TM+10#, 80% of TM+10#, 90% of TM+10#)
3 at TM+10 x 70%,
3 at TM+10 x 80%,
3 or more at TM+10 x 90%,Training Max is 90% of your 1RM. So take 70% 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)

4 rounds AFAP:

15 Burpee Box jumps (24/20)
10 Knees to Elbows
5 Front Squat (135/95) from the ground
1 rope climb

QOD – Fun Fact Tuesday!

Leave a Reply