wednesday 8.30.17

coaches choice

2a. 5/3/1 deadlift

ADD 10lbs to 1rm

The calculations are based on 90% of 1rm

5@65% of 90% of 1rm

5@75%       ”

5+@85%      ”

2b. knee jumps 5×1.1

12 amrap

12 kbs (70/53)

10 bj (24/20)

8 standing reverse Lunges total (holding kb in front rack)

7 thoughts on “wednesday 8.30.17

  1. crossfitadmin Post author

    LAB:
    before:
    BACK SQUAT: 1×3 + 1×5

    Work to 80% of your 1RM Back Squat for a triple, then decrease weight for Drop Set 1×5.
    For Drop Set 1×5, decrease the weight by 30lbs if your triple is above 320lbs.
    For Drop Set 1×5, decrease the weight by 20lbs if your triple is below 320lbs.
    For Drop Set 1×5, decrease the weight by 10lbs if your triple is below 220lbs.
    Target 10lbs increase / week if your triple is above 320lbs.

    Target 5lb increase / week if your triple is below 320lbs

    Reply
  2. Freddy

    Class:
    DL – 270#/310#/3@350# (now strength & lungs have become weaknesses)
    WOD – 7rds+4 rx
    Post conditioning w/greg & bruno

    Reply

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