13
Aug
08/14/2015
Clinton Hill – CROSS TRAINING
QOD
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Video Link / Article
Strength / Skill
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–If you hit all of your numbers last month (got 5+ in week one, 3+ in week 2 and 1+ in week 3) then for the new cycle you will …..
ADD 5 pounds to your Bench Press 1 RM and re-calculate your new percentages.
Bench Press (65% x 5, 75% x 5, 85% x 5+)
*NOTE: All %s are taken from BASE weight, which is 90% of your 1 Rep Max. For ex. if your 1RM for Back Squat is 200# then 90% of that would be 180#(BASE). You would use 180# to calculate all your percentages NOT 200#.
**You Must get More than 5 reps on your final set.
WOD
15 min AMRAP
Metcon (AMRAP – Rounds and Reps)
20 KBS (24/16kg)
20 Wall Balls (20/14#)
200 m Run
*don’t count the run.