FREE Bailing Class – Saturday, April 9th!
WOD for Tuesday 032911 – Click Here For Today’s Schedule
Back Squat (Week 4 – Deload Week)
Warmup: Perform 5 reps @40% and 50%, 3 reps @60% “working 1RM”
On the minute for 15 minutes, alternating movements each minute:
12 Box Jumps (24/20)
Max Rep Double Unders
Post Back Squat Loads and Total Double Unders to Comments
For the strength segment, we are starting Week #4 of the Wendler 5-3-1 Program (more details here). “Working 1RM” is defined as 90% of your current 1RM. If you are not sure of your current 1RM talk to your Coaches and they’ll help you determine it. If you are on week 4, note that this is a DELOAD week. The weights are not supposed to feel heavy and you should not be training max effort. If you’re on another week of the 531 cycle then get after it.
For the Metcon, alternate between movements each minute. Scale up your box height if you feel it’s necessary.
FREE Bailing Class — Sat, April 9th
USA Weightlifting Referee Clinic — Sat, April 30th
Fifth Ape Natural Movement and Parkour Seminar — Saturday, May 14th
Bull City Barbell Open — Sat, May 21st
Karl visited Ragin’ CrossFit and did “Diane”. What other gyms have you visited?