CrossFit Inner Loop – WOD
New cycle of lifts began last week with Thursdays featuring Deadlifts. Athletes that have a true 1RM Deadlift should take 90% of that to determine their working weight, and follow the Wendler percentages. Newer athletes or those that do not have a 1RM Deadlift will be doing 3 sets of 5 reps, increasing the weight.
Deadlift (Wendler Week 2 (3+) OR 3×5 with increasing weight)
ALL athletes: be sure to get in 2-3 warm-up sets before starting working sets
Linear Progression: 3×5 with increasing weight (last set should be 10 lbs more than last week’s heaviest set)
Wendler Week 2 (3’s): based on working weight of 90% of 1RM:
-3 reps @ 70% of working weight
-3 reps @ 80% of working weight
-3+ reps @ 90% of working weight (as many reps as possible, must be more than 3)
Metcon (Time)
5 Rounds for Time (10 minute time cap):
20 Unbroken Double Unders*
10 Goblet Squats 53/35
*Go back to 1 if broken (whether double or singles), maximum 3 attempts