Thursday
WOD

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

 If you are on week#1: Set#1 is 5reps@65%ofyour “working” one rep max. Set #2 is 5 reps @ 75%. Set #3 is 5 reps (or more) @ 85%. Ifyouareonweek#2: Set#1is3reps@70%ofyour “working” one rep max. Set #2 is 3 reps @ 80%. Set #3 is 3 reps (or more) @ 90%.
If you are on week#3: Set#1 is 5 reps at75%ofyour “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 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%ofyour “working” one rep max. Set #2 is 5 reps @ 75%. Set #3 is 5 reps (or more) @ 85%. If you are on week #2: Set #1 is 3 reps @ 70% of your “working” one rep max. Set #2 is 3 reps @ 80%. Set #3 is 3 reps (or more) @ 90%.
If you are on week #3: Set #1 is 5 reps at 75% 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
“Karen”
Complete 150 wall balls for time (M: 20 lbs, W: 14 lbs)

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NOTICE:
CrossFit Imperial Valley shirts are finally in!
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SCHEDULE CHANGE
We are going to the CrossFit Games this weekend to support our fellow CrossFitter!  The below classes are canceled due to limited staff.  Be nice to Liz for holding down the fort while we are gone!
Friday, July 13th: 6:00 PM Fundamentals – CANCELED


ALL other classes will run as usual.

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THE CROSSFIT GAMES!
View the CrossFit Games with Live Streaming on ESPN-3 this Friday, Saturday & Sunday!  Watch the Fittest Man and Woman on Earth earn their titles as they fight their way through three long days of workouts.  In the end, the winners will win $250,000!

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