Thursday
WOD 

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

If you are on week #1: Set #1 is 5 reps @ 65% of your “working” one rep max.Set#2is5reps@75%. Set#3is5reps(ormore)@85%. If you are on week #2: Set #1 is 3 reps @ 70% of your “working” one rep max. Set#2is3reps@80%.Set#3is3reps(ormore)@90%.

If you are on week #3: Set #1 is 5 reps at 75% of your “working” one rep max. Set#2is3repsat85%. Set#3is1rep(ormore)@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

If you are on week #1: Set #1 is 5 reps @ 65% of your “working” one rep max.Set#2is5reps@75%. Set#3is5reps(ormore)@85%. If you are on week #2: Set #1 is 3 reps @ 70% of your “working” one rep max. Set#2is3reps@80%.Set#3is3reps(ormore)@90%.

If you are on week #3: Set #1 is 5 reps at 75% of your “working” one rep max. Set#2is3repsat85%. Set#3is1rep(ormore)@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 a1RM 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
Find your 1RM Deadlift

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CrossFit Imperial Valley Shirts have finally arrived!
Tees & Tanks for both men and women
Tees – $20 / Tanks – $25
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JUST IN…. CFIV WOD BOOKS!!
We want you to see how much progress you are making so it is important to record your WODs and times somewhere. The WOD book  not only provides you with daily entries, it also provides nutritional information, Travel WODs, Wendler, Benchmark WOD, and max rep recording areas, along with other essential CrossFit resources.
This awesome book is only $20!

FREE COMMUNITY WOD
Saturday July 21, 2012
8:00 AM – 9:00 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 to sign a waiver if you haven’t before

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

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