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06/13/2016

12
Jun

06/13/2016

Clinton Hill, East Williamsburg – CROSSFIT

Announcements:
Williamsburg Grand Opening June 18th

b) Ladies Night – Thursday, June 23; 6:45-7:45 WOD, followed by wine.

Weightlifting

Cycle 3 Week 3 of Wendler:
So we are adding 10lbs to our training max number for this cycle. You will look back to the date of 03/23/16 or you can try 04/10/16.

Make sure you are NOT looking at what your 1RM is today!
Anyone who has not done deadlifting 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#

C3W3: Deadlift (5-3-1 AMRAP on last set)

5 x 75% TM + 10#
3 x 85% TM + 10#
1 or more x 95% TM + 10#

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 (AMRAP – Rounds and Reps)

8:00 AMRAP:

3 Rope Climbs
6 Single Leg Kettlebell Deadlifts Right Leg 70/53
6 Single Leg Kettlebell Deadlifts Left Leg 70/53
9 Russian Kettlebell Swings 70/53
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Rope climb scale: athletes choice – include in comments

QOD – Joke Monday’s! 

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