Thursday
WOD 

PART 1: Wendler 5-3-1

Wendler Shoulder Press

Ifyouareonweek#1: Set#1is5reps@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%.

Ifyouareonweek#3: Set#1is5repsat75%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%. 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 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
“GI Jane”
100 Burpee Pull-ups for time

Time Cap: 15 minutes

NOTE: Pull-up bar should be 1 foot above finger tips when the arm is fully extended up.

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Awesome job to our athletes Justin, PJ, Randy, Bryce
who competed at CrossFit Mission Gorge’s Left Coast Invitational last weekend!
Big thanks to the support crew that came to cheer on our athletes!

Who’s ready to compete or watch the next event?
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ATTENTION!

ALL Kickboxing classes will be CANCELED for this Friday, August 24, 2012.