20 August 2013 - CrossFit A. Press (Wendler 5s) Set 1: 40% of 90% of your 1RM x 5 reps Set 2: 50% of 90% of your 1RM x 5 reps Set 3: 60% of 90% of your 1RM x 3 reps Set 4: 65% of 90% of your 1RM x 5 reps Set 5: 75% of 90% of your 1RM x 5 reps Set 6: 85% of 90% of your 1RM x 5+ (as many reps as possible stopping 1-2 reps short of failure) Rest 3-5 minutes in between sets If your perceived 1RM last month was 175 on the Press and you hit all of your numbers (got 5+ on 5s week, 3+ on 3s week and 1+ on 1s week), add 5lbs and your new perceived 1RM is 180. Base all numbers off of 90% of 180 B. 7 min AMRAP of: 250m Row 10 Ring Dips Rest 3 min 7 min AMRAP 250m row 10 Burpee Pull Ups This was the second workout at CFCJ...if you trained on the 16th of July check your results from that day and try to best your score
Posted on: Tue, 20 Aug 2013 01:57:05 +0000