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06/23/2016

22
Jun

06/23/2016

CH, EW, WB – CROSSFIT

Weightlifting

Cycle 3 Week 4 of Wendler:
Make sure you are NOT looking at what your 1RM is today!
Anyone who has not done Benching more than 5+ times in their history should find a 5rep max.

C3W4: Deadlift (5-5-5 DeLoad week)

5 x 75% TM + 10#
5 x 85% TM + 10#
5 x 95% TM + 10# Training Max is 90% of your 1RM. So take 70% of 90% of your 1RM than add 10#, etc.
.*Put your final weight and reps in Wodify

WOD – (Time)

AMR/RAP (rounds and reps) 6 minutes:

3 Hang Squat Snatches (135/85)
30 Double-Unders
Rest 4 minutes, and then…
AMR/RAP (rounds and reps) 6 minutes:

6 Ground to Overhead (135/85)
12 Burpees Over the Barbell
________________________________

RX+ – 175/115

RX+ – 175/115

Announcements:
Hey Ladies…..Woman’s WOD & Wine June 23rd @ 6:45pm at Clinton Hill

~NEW SCHEDULE~
* OLY Barbell Club, Mon 8pm @ CH / Wed 8pm @ EW look for “Outbreak Barbell Club”
** Power Lifting is at Williamsburg @  S&S Barbell. Please go there to lift.
*** Open Gym is now 6 days a week.
**** All of this is included in every membership + access to 4 different gyms!!!

QOD – What do you listen to when you drive?

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