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

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

If you are on week #3: Set #1 is 5 reps at 75% of your “working” onerepmax. 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 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
Every minute on the minute for 12 minutes:

Odd minutes: 50 Double Unders
Even Minutes: 15 Wall Balls (M: 20 lbs, w: 14 lbs)

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CrossFit Yuma 1st Annual THROWDOWN!
Saturday, December 1, 2012

Ever wondered what it would be like to compete in a CrossFit competition outside the CFIV Box….Well, here’s your chance!
Our neighbors, CrossFit Yuma, is hosting their 1st annual Throwdown and would love to have CrossFit Imperial Valley athletes compete. There are 3 different levels:

Scaled, anyone who has been doing CrossFit for a few months or more (Athletes who usually do CFIV’s level 1 or 2).

Advanced (RX), athletes who have been doing CrossFit as prescribed for 6 months or more (Athletes who usually do level 3) .
Masters, age 45 and over.
The price for this Throwdown is $30 (cash only).  This fee includes a T-shirt. We hope you sign up to participate or go out and cheer on your fellow CFIV athletes!

If you would like to participate there will be a sign up sheet at the CFIV front desk. Registration ends November 21, 2012.

Athlete registration at the Throwdown begins at 8:00 am.
There will be 3 different WOD’s throughout the day.
1st WOD starts at 9:00 am

3780 S. 4th Ave Suite G
Yuma, AZ
Phone: 928-550-2123

Athletes & spectators from CFIV can carpool down together the morning of the event! Don’t forget about the time difference, Arizona is an hour ahead. You would need to leave around 6 am to arrive on time for Registration.

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