MWOD: IT Band Hell
High hip capsule: 2 min per leg
Pancake hip with lacrosse ball: 1 min per leg
Losen quad with ball: 1 min per leg
Hamstring stretch: 1 min per leg
WOD: Shoulder Press THEN Back Squat
If you are on week #1:
Set #1 is 5 reps @ 65% of your "working" one rep max.
Set #2 is 5 reps @ 75%
Set #3 is 5 reps (or more) @ 85%
If you are on week #2:
Set #1 is 3 reps @ 70% of your "working" one rep max.
Set #2 is 3 reps @ 80%
Set #3 is 3 reps (or more) @ 90%
If you are on week #3:
Set #1 is 5 reps at 75% of your "working" one rep max
Set #2 is 3 reps at 85%
Set #3 is 1 rep (or more) @ 95%
If you are on week #4, you are "Deloading"
Set #1 is 5 reps at 40% of your "working" one rep max
Set #2 is 5 reps at 50%
Set #3 is 5 reps at 60% (No max reps)
If you do not have a 1RM established, use this class to find your 1RM Press and Back Squat. IF YOU HAVE COMPLETED ALL 4 WEEKS, START OVER AT WEEK 1 BUT ADD 10# TO YOUR WORKING 1RM SQUAT and 5# TO YOUR WORKING 1RM PRESS. Which is the bigger cult, CrossFit or Zumba?
Erin crushing last weeks WOD of 10-1 Power Cleans, Chest to Bar pull-ups and Swings.
OMG THAT VIDEO IS HILARIOUS!!!!
Posted by: Angela | 12/08/2010 at 01:58 PM
500m row - 129.5 PR!
Posted by: Jeff Brink | 12/08/2010 at 07:03 PM