Turn2CrossFit – CrossFit
Warm-up
400m Run
9 Minute EMOM
-Inch Worm with Pushup
-10/7 Cal Bike
-Goblet Squat with Slam Ball
Wave 2 of Wendler
On this second wave of the Wendler Strength Cycle we are going to add 10 pounds to our lower body lifts and 5 pounds to our upper body lifts. Use the number you have been using for the past 4 weeks. With your new number, then calculate the correct percentages just like we have been doing. Use 90% of 1 RM (with new weight added) and then figure out your percentages.
Deadlift
1×5 @ 65%
1×5 @ 75%
1×5+ @ 85%
**Use 90% of 1RM for percentages (ex. if you lift 100, use 90 x .65 for your weight of the first set.)
When you get to your last set, it is 5+ reps. This means you will do your max reps and try to hit more than 5.
Score your weight for your last set and change the reps to what you completed.
“Cannon Ball” (5 Rounds for reps)
5 Sets:
2 Minute AMRAP:
15/12 Cal Bike
Max Ball Slams 30/20
-Rest 2 Minutes
*These should all be all out efforts for the AMRAPs.
Score= total ball slams for each round