Back Squat Week 1
Wendler 5’s
Warm up sets
5 reps @ 40% of 90% 1RM
5 reps @ 50% of 90% 1RM
3 reps @ 60% of 90% 1RM
Working sets
5 reps @ 65% of 90% 1RM
5 reps @ 75% of 90% 1RM
5+ reps @ 85% of 90% 1RM
* On the final set you MUST get MORE THAN 5 reps
* Add 10# to your 1RM from the last cycle to calculate your 90%
GP WOD:
AMRAP 7
3-6-9-12-15-18-21…
Thrusters 65/45#
Pull-ups
OP WOD:
CrossFit Games Open Wod 11.6/12.5
AMRAP 7
3-6-9-12-15-18-21…
Thrusters 100/65#
C2B Pull ups
Two years ago Super Bowl 47 Wod at Gantry 1.0.
