Thursday – 140327

DSC_0815_2

Amy Werkowitch joined Jesse and Neil this week to talk about all things life and CrossFit. Check out CrossFit 314 Podcast #20.

Warmup

CrossFit Warmup

3 Rounds of 10

Strength

Deadlift

5-5-5+

90%(65%-75%-85%)

You may have noticed that we have been working with these percentages quite a bit. You are also probably frustrated with the math. The short story is that we are using a tried and true strength program to increase overall capacity in the squat, deadlift, press, and related movements. This is a program developed by Jim Wendler, and it WORKS! If you’re interested, you can pick up Wendler’s book on Amazon. If you are just interested in making the math easier, bookmark the following link and type in your max to find your reps for the day – Wendler Calculator

WOD

6 Rounds

500m Row

Rest as needed between efforts. Scale rounds as needed.

 

 

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: