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10.03.17

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CrossFit Pinnacle Ocala – CrossFit

Weightlifting

Bench Press (3-3-3)

* Wendler style: Take 90% of your 1RM, now use that number for the percentages below.

*1 set of 3 @ 80%

*1 set of 3 @ 85%

*1 set @ 90% for max reps, minimum of 3 reps.

* Don’t just jump straight to the percentages above, warm up with a few sets increasing weight each time.

Metcon

Metcon (Time)

5 Rounds

10 burpees

15 DB/KB snatches 50/35, 53/35

30 Dubs