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

Complete 400 Meter walking lunge for time.

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RX Double Under Clinic
We are excited to host our first CrossFit Specialty Clinic at CrossFit Imperial Valley!  The technical proficiency and mechanical demand associated with mastering the double under is often underestimated.  While the movement itself is simple, there are many nuances to the double under that without instruction results in excessive energy expenditure and missed reps.  Training the correct mechanics will create a more efficient and effective double under.  Think about how many more double unders you are going to do in your life.  You might as well make sure you are doing them the best you can.  And, if you don’t have double unders yet, this is a great opportunity to learn everything you can about them.  You might even get your first one at the clinic!  Learn from the best at RX Jump Ropes during this four hour Saturday clinic.  They will also have ropes and other RX Smart Gear available for sale.

If you are interested in seeing more CrossFit specialty courses at the gym, sign up immediately for this clinic!  There is a minimum number of people we need signed up, so enroll today!

There are 2 price options:

– $65 for the clinic only
– $95 for the clinic  and a custom fitted jump rope

Register ASAP at the following link for the clinic.

https://rxdoubleunderclinics.webconnex.com/imperialvalley

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