**We are starting a Wendler strength cycle today. That means that the strength movements will be the same/similar most every day of the week for awhile.
***Make sure to use your training max to calculate your percentages, which is 90% of your actual 1 Rep max. Ex: Your Back Squat max is 100lbs, you will use 90lbs (100x.9) to calculate the weights below.
WARMUP
3x
1 min cardio
:30 jump rope
10 Wall Squats
5 Worlds Greatest
10 Walking Samson Lunges
:30 Deep Squat Hold
STRENGTH
Back Squat
5 @ 65%
5 @ 75%
5+ @ 85% (as many as you can get using good form, not to failure)
Then..
Back Rack Lunges (from the rack)
5 sets of 5 each
WOD
10 min cap
2000m Row
Max Double Unders in remaining time
*If you are not off the rower by 8:30, get off anyway and start your jump rope
*Score= # of Double Unders
OPTIONAL POST WOD
Accumulate:
50 GHD Sit-ups
50 Glute Bridges
50 DBall Cleans over the shoulder
Then..
200m Sandbag Run
CrossFit Reserve 