Mobility
Dynamic
STRENGTH
Wendler Week One- Over Head Squat
Work off 90% of your 1 RM from last week. If you do not have a 1RM consult with your coach about where to start, noting that in this program you will increase the load the next two weeks. Keep track of what you do.
5 reps at 65%
5 reps at 75%
5 reps minimum at 85% (AMRAP)
If you do not have a WOD book there will be sheets available to keep track of what you do.
WOD
5 Rounds
7 Clean and Jerks (115,85)
15 KB Swings (54/35)
25 Push Ups
Level 2 (C&J 95,65)(KB 40/25)
Level1 (C&J 65,35)(KB 35/20)
Cash Out
Crossfit Endurance – Short Intervals
Choose ONE of the Following Sports:
Swim: 10 x 75 w/ 90sec rest
Bike: 6 x 1M w/ 2 min spin/rest between
Run: 6-12 x 200m w/ 90 sec rest
Row: 6-12 x 250m w/90 sec rest