Be sure to do your ten minutes of pre-class dynamic flexibility work. IF YOU COMPLETED LAST MONTH’S CYCLE, add 10lbs to your deadlift 1RM (NOT working 1RM, your actual [or estimated] 1RM), and 5lbs to your press. Then calculate your weights for this month, taking 90% of that number as your WORKING 1RM (W1RM). All percentage calculations will be based on this number, NOT your actual 1RM.
IF YOU HAVEN’T COMPLETED a 5-3-1 CYCLE YET AND HAVE NO 1RMs: today do six sets of five (5-5-5-5-5-5), working up to a best set of five. We’ll call that your five rep max (5RM), and we can use that to determine an estimated one rep max (E1RM) with this formula: weight x reps x .0333 + weight = E1RM. For instance, if you work you work up to 205lbs for five reps on the deadlift, multiply 205 x 5 x .0333 + 205 = and E1RM of 239 (round to the nearest 5 or 10lbs is fine). You would then take 90% of that figure to get your Wendler numbers for next week.
1. Strength Deadlift 3-3-3+ (70-80-90%) Press 3-3-3+ (70-80-90%)
2. Conditioning: 100 Kettlebell swings and 100 burpees for time.
Competitors (Lurong Level 3): 53/35lbs kettlebell CrossFitters (Lurong Level 2): 35/25lbs Novices (Lurong Level 1): 25/15lbs
12 minute cut-off. You may break the swings and burpees up any way you desire. Anyone who did yetserday's "Barbara" is encouraged to work through all the kettlebell swings before starting the burpees; you've done enough squats and push-ups already this week. Have fun!