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NEW STRENGTH CYCLE - NOTE CHANGES TO WENDLER

6/22/2015 #CFCJ #WOD

STRENGTH

Back Squat (5'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: 65% of 90% of 1RM x 5 reps

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

Set 6: 85% of 90% of 1RM x 10 reps** *Assuming you hit all of your numbers last month (You got 5+ reps on 5's week, 3+ reps on 3's week, and 1+ reps on 1's week), increase your perceived 1RM on the Back Squat by 10lbs. So, if your perceived 1RM last month was 375, your new perceived 1RM is 385 and you will base all of your sets off of 90% of 385. **"The Rule of 10." You must get 10 reps...if you need to re-rack after 5 - that's fine - you'll unrack and go again, and keep going, until you have completed 10 reps
CONDITIONING

Partner A begins with 30 Dumbbell Hang Squat Cleans. Partner B can begin once Partner A finishes their 30 Dumbbell Hang Squat Cleans and then B will chase after A, but cannot begin a movement until Partner A finishes it.
#burpeescfcj #dbsnatchescfcj #doubleunderscfcj

NEW STRENGTH CYCLE
7/20/2015 #cfcj #wod #CROSSFIT

Back Squat (5'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: 65% of 90% of 1RM x 5 reps

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

Set 6: 85% of 90% of 1RM x 10 reps** *Assuming you hit all of your numbers last month (You got 5+ reps on 5's week, 3+ reps on 3's week, and 1+ reps on 1's week), increase your perceived 1RM on the Back Squat by 10lbs. So, if your perceived 1RM last month was 375, your new perceived 1RM is 385 and you will base all of your sets off of 90% of 385. **"The Rule of 10." You must get 10 reps...Your goal is still to go for max reps on set 6. If you get 10 in one set, you're done. If you need to re-rack after 5 - that's fine - you'll unrack and go again, and keep going, until you have completed 10 reps.

#powercleanscfcj #doubleunderscfcj #rowingcfcj

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

7/27/2015 #cfcj #wod #crossfit
Back Squat (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.

#deadliftscfcj #torstobarcfcj #wendler #doubleunderscfcj #doubleunders #micheneedsinstagram

7/22/2015 #CFCJ #WOD #CROSSFIT

CONDITIONING:
***Power Cleans increase by 2. Lunges increase by 2/leg. Double Unders remain constant at 20.
#lungescfcj #frontracklungescfcj #powercleanscfcj #doubleunderscfcj

NEW STRENGTH CYCLE
7/20/2015 #cfcj #wod #CROSSFIT

Back Squat (5'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: 65% of 90% of 1RM x 5 reps

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

Set 6: 85% of 90% of 1RM x 10 reps** *Assuming you hit all of your numbers last month (You got 5+ reps on 5's week, 3+ reps on 3's week, and 1+ reps on 1's week), increase your perceived 1RM on the Back Squat by 10lbs. So, if your perceived 1RM last month was 375, your new perceived 1RM is 385 and you will base all of your sets off of 90% of 385. **"The Rule of 10." You must get 10 reps...Your goal is still to go for max reps on set 6. If you get 10 in one set, you're done. If you need to re-rack after 5 - that's fine - you'll unrack and go again, and keep going, until you have completed 10 reps.

#powercleanscfcj #doubleunderscfcj #rowingcfcj

DELOAD WEEK continues...
7/17/2015 #CFCJ #WOD #CROSSFIT

#doubleunderscfcj #burpeescfcj #kbswingscfcj

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