27
Mar

WOD Wednesday

By: 321go Leave a Comment

Fat bar strict press 5×3

WOD

Mini Cindy
8 min amrap
5 pu
10 push-ups
15 air squats

Cash Out

Finish with a 1 mile row

1
Jan

Thursday 5/21/15

By: CFIL Leave a Comment

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