06/13/2016
Clinton Hill, East Williamsburg – CROSS TRAINING
Announcements:
Williamsburg Grand Opening June 18th
b) Ladies Night – Thursday, June 23; 6:45-7:45 WOD, followed by wine.
Weightlifting
So we are adding 10lbs to our training max number for this cycle. You will look back to the date of 03/23/16 or you can try 04/10/16.
Make sure you are NOT looking at what your 1RM is today!
Anyone who has not done deadlifting more than 4+ times in their history should find a 5rep max.
*Anyone get more then +9reps on C2W3 should increase the training max to 12.5#
C3W3: Deadlift (5-3-1 AMRAP on last set)
3 x 85% TM + 10#
1 or more x 95% TM + 10#
Training Max is 90% of your 1RM. So take 70% of 90% of your 1RM than add 10#, etc.
It’s crucial to rest as long as needed on the last set and focus on getting as many reps as you can.
*Put your final weight and reps in Wodify
WOD (AMRAP – Rounds and Reps)
3 Rope Climbs
6 Single Leg Kettlebell Deadlifts Right Leg 70/53
6 Single Leg Kettlebell Deadlifts Left Leg 70/53
9 Russian Kettlebell Swings 70/53
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Rope climb scale: athletes choice – include in comments