Deadlift 3 – 3 – 3+
70, 80, and 90% of your (new Wendler 4-rep max (or 90% of your 1RM)
Back squat 3 – 3 – 3+
70, 80, and 90% of your 4RM
Shoulder Press 3 – 3 – 3+
70, 80, and 90% of your 4RM
Remember, the last set in each exercise is as many reps as possible at 90% of your (new, Wendler-adjusted) 4RM. That’s where you want to push yourself to eek out every last rep while maintaining good form.
AMRAP in 8 Minutes:
Partner Ground to Overhead
With a partner, accumulate as many reps as possible. Alternate every 5 reps.
3 RFT of:
Row 300 meters
20 Wallball shots, 20 pound ball
10 Pull-ups
BtW median for Rx’d men: 8:35
I thought I’d share a workout I did today down at the local Crossfit Gym.
Warm Up:
Run or Row 100m @ 60% intensity
50 Jumping Jacks
Run or Row 100m @ 70%
40 Mountain Climbers
Run or Row 100m @ 80%
30 Air Squats
Run or Row 100m @ 90%
20 Push-Ups
Run or Row 100m @100%
10 Pull-Ups
Main Course:
100 Over-Head Squats (Rx’d @ 40kg) For Time
At the top of every minute do 3 burpees while the clock is still running and then with the remainder of the minute you will do as many squats as possible. Repeat until you reach 100 squat reps.
Dessert:
8 Sets of Tabata Rows 20 seconds on 10 seconds rest
