Thursday 02.05.2015

Deadlift 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%

5 Rounds for max reps
1/2 or 3/4 Body weight bench press

5 rounds for max reps
Body weight bench press

*rest as long as necessary between sets
* 35 min time cap

Open Special Sauce:
2 rounds NFT
25 GHD sit-ups
20 Hip extension
15 Back extensions

Two years ago we opened the doors of CrossFit Gantry.  It has been an amazing two years.  We have come such a long way.  We outgrew our original space in just a ear and a half and opened Gantry2.0 in September. We added space, equipment and coaches. CrossFit Gantry has exceeded all of my expectations and I cannot be any prouder of what we have built and accomplished in a short two years.  Thank you to all our coaches and members for building such a great community here at CrossFit Gantry.

Our very first whiteboard.


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