Tuesday
WOD 

5-3-1 Wendler Shoulder Press

Ifyouareonweek#1: Set#1is5reps@ 65% of your “working” one rep max. Set #2 is 5reps@75%. Set#3is5reps(ormore)@ 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#1is5repsat 75% of your “working” one rep max. Set #2 is3repsat85%. Set#3is1rep(ormore) @ 95%. If you are on week #4: you are “Deloading”. Set #1 is 5 reps at 40% of your “working” one repmax. Set#2is5repsat50%. Set#3is 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% 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#1is5repsat 75% of your “working” one rep max. Set #2 is3repsat85%. Set#3is1rep(ormore) @ 95%. If you are on week #4: you are “Deloading”. Set #1 is 5 reps at 40% of your “working” one repmax. Set#2is5repsat50%. Set#3is 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.


Congratulations to our new CrossFit Imperial Valley Level 1 Trainer
Jon Blackstone
_______________

FREE COMMUNITY WOD/OPEN GYM
Saturday May 19, 2012
8:00 AM