CrossFit Winston Salem Wednesday

Working off of a Training Max (TM) = 90% of 1RM from Test Week

Warm-up sets:
5@40%
5@50%
5@60%

Working Sets:
5@75%
3@85%
1+@95%

OPTIONAL:
Joker Sets – If you are feeling good and having a great day and there is time – do the following:
J1 – 1@ (95%*1.05)
J2 – 1@ (J1*1.05)

16 Min Clock:

20 Seconds of work/ 10 Seconds Rest

Minutes 1-4
A: TTB; B: Knees to Elbows; C Knees to 90

Minutes 5-8
A: WBS 20/14; B: 14/10; C: 14/10 to an 8′ target

Minutes 9-12
A: Ring Dips, B: Banded Dips; C: Dips on a box

Minutes 13-16
A: Dubs; B: Dubs or singles; C: Singles

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: