MONDAY, APRIL 20, 2015

We are starting our second 4 week Wendler strength cycle. Increase your 1 RM on all lifts: 5 lbs for upper body and 10 lbs for lower body. If you recently found your 1 RM use that number.

The CrossFit Warm-up

3 rounds of 10-15 reps of:  
Samson Stretch (15-30 seconds)
Overhead Squat with PVC  
Sit-ups  
Back-extensions  
Pull-ups  
Dips

Back Squat (3 x 5)Add 10 lbs to your 1 RM. Unless you recently found your 1 RM. Percentages are based of off 90% of 1RM.

 1 x 5 @ 65%

 1 x 5 @ 75%

 1 x 5 @ 85%

Power Clean (3 x 5)Add 5 lbs to your 1 RM. Percentages are based of off 90% of 1 RM.

1 x 5 @ 65%

1 x 5 @ 75%

1 x 5 @ 85%

Metcon (AMRAP - Rounds and Reps)

20 minutes AMRAP
4 HSPUs
8 T2B
12 KB swings (1.5/1 pood)

200 meter sprint