Be Like George

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This week closes out our first cycle of our Wendler program!  On Monday, we will start a new cycle and add weight to your training baseline (the current 90% of your 1RM).  You’ll increase it by 5# if you had and extra 1-5 reps on your week 3 single+ set, you’ll increase it by 10# if you had more than 5 reps in your week 3 single+ set.  After this next Wendler cycle we will re-test!

Week #4 Wendler Bench Press and Deadlift
Remember the %ages below are taken from 90% of your true 1Rep Max .

Deload
40%x5
50%x5
60%x5

CrossFit WOD – MASTERS QUALIFIER EVENT #3 “Franchise”
21 – 15 – 9:
Shoulder to Overhead
Chest-to-Bar Pull-Ups

This work out is a “SPRINT”! 5-10 minute time domain. (George finished in 4:37!! Be like George!)


Really cool pull-up building progression we used today!  If you typically do ring rows or use a band, throw this in as another alternative to getting strong at pull-ups!

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