12/28/2016

Posted: December 27, 2016 in Uncategorized

26 2 CrossFit – CrossFit

Bench Press (1x max reps)

Build up to 80% of your 1RM, or what you think your 1RM is. Then do one set, as many reps as possible at 80%. You should get less than 10 reps. If you got more than 10 reps, then you were lighter than 80%… Be sure to record this in Wodify. There is a formula to use to calculate your 1rm from here, but wodify will do that for you.

Back Squat (1x max reps)

Build up to 80% of your 1RM, or what you think your 1RM is. Then do one set, as many reps as possible at 80%. You should get less than 10 reps. If you got more than 10 reps, then you were lighter than 80%… Be sure to record this in Wodify. There is a formula to use to calculate your 1rm from here, but wodify will do that for you.

Metcon (Time)

20-18-16-14-12-10-8 Reps of:

Kettlebell Swings 53/35

Push Ups
Sub 8 Minute time goal. Short fast intense

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