02/22/2016

21
Jun

02/22/2016

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: Shoulder Press (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 – Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

*Scale weight that allows you to finish under cap of 8 minutes.
**You should be able to do the set of 21 unbroken or either break it up 1 to 2 times.

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

 ~~ New Schedule ~~
*OLY Barbell club, Monday 8pm (ch) Wednesday 8pm (ew) look under Outbreak Barbell Club (no crossfit classes)
** Power Lifting will take place at Williamsburg location at S&S Barbell club. Please go to that location to lift.
*** More Open Gym times.

QOD – If you could have had the starring role in one film already made, which movie would you pick?

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