Tuesday
WOD 

PART 1: Wendler 5-3-1 Wendler Shoulder Press

Ifyouareonweek#1: Set#1is5reps@65%of your “working” one rep max. Set #2 is 5 reps @ 75%. Set #3 is 5 reps (or more) @ 85%. Ifyouareonweek#2: Set#1is3reps@70%of your “working” one rep max. Set #2 is 3 reps @ 80%. Set #3 is 3 reps (or more) @ 90%. Ifyouareonweek#3: Set#1is5repsat75%of your “working” one rep max. Set #2 is 3 reps at 85%. Set #3 is 1 rep (or more) @ 95%.

If you are on week #4: you are “Deloading”. Set #1 is 5 reps at 40% of your “working” one rep max. Set#2is5repsat50%. Set#3is5repsat60% (No max reps)

If you do not have a 1RM established, use this class to find your 1RM Press. IF YOU HAVE COMPLETED ALL 4 WEEKS, START OVER AT WEEK 1 BUT ADD 5 LBS TO YOUR WORKING 1RM PRESS.

THEN… 5-3-1 Wendler Back Squat

Ifyouareonweek#1: Set#1is5reps@65%of your “working” one rep max. Set #2 is 5 reps @ 75%. Set #3 is 5 reps (or more) @ 85%. Ifyouareonweek#2: Set#1is3reps@70%of your “working” one rep max. Set #2 is 3 reps @ 80%. Set #3 is 3 reps (or more) @ 90%. Ifyouareonweek#3: Set#1is5repsat75%of your “working” one rep max. Set #2 is 3 reps at 85%. Set #3 is 1 rep (or more) @ 95%.

If you are on week #4: you are “Deloading”. Set #1 is 5 reps at 40% of your “working” one rep max. Set #2 is 5 reps at 50%. Set #3 is 5 reps at 60% (No max reps)

If you do not have a 1RM established, use this class to find your 1RM Back Squat. IF YOU HAVE COMPLETED ALL 4 WEEKS, START OVER AT WEEK 1 BUT ADD 10 LBS TO YOUR WORKING 1RM BACK SQUAT.

PART 2: WOD
“Randy”
75 Power Snatches for time (M: 75 lbs, W: 55 lbs)

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Starting next week the Wendler program will be regularly switched to Thursdays.

CFIV Pool Party & BBQ on July 4th!
Due to the holiday, we will have limited gym hours on the 4th.
Group CrossFit classes will be held at 8:30 AM, 12:00 PM & 3:00 PM only.  Group Kickboxing classes will be held at 6:30 AM & 9:30 AM only.
ALL other classes are canceled on Wednesday, July 4th, including both Fundamentals classes.

Kids classes are canceled on Wednesday this week.

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COMMUNITY WOD & FREE KICKBOXING
Saturday, July 7th, 8:00 AM
Bring your friends and family for a free CrossFit workout at 8:00 AM or a free kickboxing class at 8:30 AM.
Please arrive 15 minutes early if you have never trained with us before.

CrossFit Imperial Valley
505 Industry Way, Imperial, Ca 92251
Phone: 760-355-1900