CH, EW, WB – CROSSFIT
Make sure you are NOT looking at what your 1RM is today!
Anyone who has not done Benching more than 5+ times in their history should find a 5rep max.
C3W4: Deadlift (5-5-5 DeLoad week)
5 x 85% TM + 10#
5 x 95% TM + 10# Training Max is 90% of your 1RM. So take 70% of 90% of your 1RM than add 10#, etc.
.*Put your final weight and reps in Wodify
WOD – (Time)
3 Hang Squat Snatches (135/85)
Rest 4 minutes, and then…
AMR/RAP (rounds and reps) 6 minutes:
6 Ground to Overhead (135/85)
12 Burpees Over the Barbell
RX+ – 175/115
Hey Ladies…..Woman’s WOD & Wine June 23rd @ 6:45pm at Clinton Hill
* OLY Barbell Club, Mon 8pm @ CH / Wed 8pm @ EW look for “BK Fit Barbell Club”
** Power Lifting is at Williamsburg @ S&S Barbell. Please go there to lift.
*** Open Gym is now 6 days a week.
**** All of this is included in every membership + access to 4 different gyms!!!