08-05-2015

New Website: www.crossfit-yelm.com

Today is going to take sometime so please stay on task. If you can have your numbers ready before you get here thing swill move faster! We will repeat this Wendler on Monday of next week as well to get everyone on track!

Warm-up:
run/bike/row on your own
5 minutes into class as a group:
10 Ring Rows
10 Jumping air squats
High kicks down and back
Butt kickers down and back
10 Primal pull throughs


To find your 1 rep max, use you 5 rep max you found on Monday and use the following equation:
weight x reps x.0333 + weight= estimated 1RM. 
(Example; 130lbs x 5 reps x .0333 + 130lbs= 151.645 =1RM) you can round up or down by 5lbs.

Wendler recommends using 90% of your 1RM for your starting point. Using this number to get your percentages from. (150 x .9 = 135)

Warm-up Overhead
40% of your 1RM x5
50% of your 1RM x5
60% of your 1RM x5
rest 60-90 sec between each warm-up set

Strength:
O/H Squat Example: round up/down
1x5 at 65% 1RM 135 x .65 = 87.75lb
1x5 at 75% 1RM 135 x .75 = 101.25lb
1x5+ at 85% 1RM 135 x .85 = 114.75lb
Rest as needed between sets


Metcon: 40 minutes in class as a group
One cycle is 3:30 long. Complete the following in one cycle 400m Run Max Reps Thrusters (M:115#/W:75#) *Do a total of three cycles. Rest 90 seconds between cycles. Score is total thrusters.


CrossFit Yelm