#doubleunderscfcj

MOST RECENT

10/20/2015 #CFCJ #WOD #CROSSFIT #WENDLER

STRENGTH

Press (3's)* Set 1: 40% of 90% of 1RM x 5 reps

Set 2: 50% of 90% of 1RM x 5 reps

Set 3: 60% of 90% of 1RM x 3 reps

Set 4: 70% of 90% of 1RM x 3 reps

Set 5: 80% of 90% of 1RM x 3 reps

Set 6: 90% of 90% of 1RM x 8 reps** **"The Rule of 8." You must get 8 reps...Your goal is still to go for max reps on set 6. If you get 8 in one set, you're done. If you need to re-rack after 4 - that's fine - you'll unrack and go again, and keep going, until you have completed 8 reps.

#doubleunerscfcj #wallballscfcj #doubleunderscfcj #kbswingscfcj

9/1/2015 #CFCJ #WOD #CROSSFIT #WENDLER
STRENGTH

Press (1's)

Set 1: 40% of 90% of 1RM x 5 reps

Set 2: 50% of 90% of 1RM x 5 reps

Set 3: 60% of 90% of 1RM x 3 reps

Set 4: 75% of 90% of 1RM x 5 reps

Set 5: 85% of 90% of 1RM x 3 reps

Set 6: 95% of 90% of 1RM x 6 reps** **"The Rule of 6." You must get 6 reps...Your goal is still to go for max reps on set 6. If you get 6 in one set, you're done. If you need to re-rack after 4 - that's fine - you'll unrack and go again, and keep going, until you have completed 6 reps. #crossfitconcretejungle #wallclimbscfcj #doubleunderscfcj #ringdipscfcj

The Man. The Myth. The Legend. Martin #Swollentino crushing 75lb DB Snatches for reps in this mornings WOD. #crossfituppereastside #cfcj #concretejungle #CFCJ #WOD #crossfit #dbsnatchescfcj #doubleunderscfcj #muscleupscfcj

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