Press 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 14
50 Cal Row
40 Burpees
30 Clean 95/65#
20 Toes to bar
10 Shoulder to OH 95/65#
OP WOD:
AMRAP 14
50 Cal Row
40 Burpees to 6″ target
30 Clean 135/95#
20 Toes to bar
10 Shoulder to OH 135/95#
Open Special Sauce:
3 rounds max MUs
rest 2 minutes between sets
On Saturday Feb 7th I will be competing in the Shoreline CrossFit Masters Northeast Throwdown. Classes will be moved one hour earlier to 9 and 10 am. After classes Bryan is planning on driving up to watch for a couple hours. I would love to see some familiar faces out so anyone who wants to catch a ride with Bryan or caravan up would be appreciated. A stop at Frank Pepe’s in New Haven on the way home is not out of the question.
