Turn2CrossFit – CrossFit
Warm-up
400m Run
10 Banded Pass Throughs
10 Banded Pull Aparts
10 Lu Raises
then
2 sets-
5 Hang Power Snatches
5 Overhead Squats
5 Kick up to HS and Hold :10
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.
Hang Power Snatch
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.
“New World” (AMRAP – Rounds and Reps)
20 Minute AMRAP:
200m Run
10 Strict HSPU
10 Overhead Squats 95/65
100m=1 rep