Turn2CrossFit – CrossFit
Warm-up
2 Minute Bike
9x :30 work/:10 rest
-reverse lunges
-jump rope
-box step ups
then set up barbell and warmup for push press.
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.
Push Press
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.
“Age of Discovery” (Time)
For Time:
90 Double Unders
30 Dbl DB Box Step Overs 50s/35s, 24/20″
30/24 Cal Bike
30 DB Reverse Lunges with DBs at the hang position (5R/5L)
90 Double Unders