08-10-2015

New Website: www.crossfit-yelm.com

To find your 1 rep max, use your 5 rep max you found last week and use the following equation.
weight x rep x .0333 + weight = estimated 1 rm

Example 130 x 5 reps + 130lbs = 151.645 you can rounds down or up by 5lbs.

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

Strength:

O/H Squat:                                            Example:
1x5 at 65% 1 rm                                    135 x .65-=87.75lbs
1x5 at 75% 1 rm                                    135 x .75 = 101.25lbs
1x5 at 85% 1 rm                                    135 x .85 = 114.75

20 rep max push press
minus 55 lbs off your 5 rep max

Metcon: 40 minutes into class 5 rounds for time:

15 hang Power Snatchs: 95/65lbs
400 meter run



CrossFit Yelm