We have now completed 12 weeks of the Wendler 5-3-1 strength program. Our next step is to test our 1RM in the Squat, the Press, and the Deadlift. The CrossFit Total refers to the combined weight of your 1 rep max in the squat, press and deadlift.
A. Strength
Squat 1- 1- 1- 1-1 (I will be posting the results throughout the day).
Warm -up
40% WIRM
50% W1RM
60% W1RM
85% W1RM x 3
W1RM x 1
B. Metabolic Conditioning
5 Rounds
2 Minutes each
200 meter run
max rep pull-ups
1 Minute rest between rounds
SQUAT RESULTS
1 Rep Max April 2010 1 Rep Max June 2010
Rob 180 lbs 265 lbs
Ariane 150 lbs 175 lbs
Tom 225 275
Kim 180 215
Rebecca 135 155
Helen 160 165
Sandra 110 125
For various reasons, not everyone who squatted today did 1 rep maxes today. Look on the white board for more results.
No comments:
Post a Comment