Monday March 10 "Max Effort Power Clean"

Wendler 5/3/1

Beginning in April will we start with our Wendler 5/3/1 program again.  Over the past year we have used Wendler as the basis for our strength programming.  After practicing and coaching CrossFit methodology for over 4 years I am convinced the most successful athletes are those who come to the table with strength and power.  

Over the last two months we have been testing our 1 rep maxes.  We will now apply this data to our Wendler program.  Over the next few weeks please make sure you do your best to make it to class when you see the following lifts (tentative lifting date in parentheses):

Back Squat (3/20,3/26)

Front Squat (3/20,3/26)

Shoulder Press (3/22.3/29)

Jerk (3/22.3/29)

Squat Clean (3/24)

Squat Snatch (3/24)

Bench Press

Deadlift (3/20,3/26)

Those are the 8 primary lifts that will make up the next phase of Wendler. By knowing your true 1 rep max, rather than us guess and checking, we will be able to have better gains during the program.  If you have any questions, please ask one of the coaches.   

  

Warm Up

Group Dynamic

Skill

Power Clean (5@50,3@60,2@70,1@80,1@90, 1@Max)

Metcon

"St. Pauli"

AMRAP 7

1 Power Clean

2 Front Rack Lunges

1 Hang Squat Clean

2 Shoulder to Overhead

*you may ONLY drop the bar after the 2nd Shoulder to Overhead

*Drop = 15 Deadlifts

A - 135/95

B - 115/75

C - 95/65

D - all other modifications